Warmup
STRENGTH
Oh squats
Every 90 sec x12 min
1x5 @60
1x5@65
1x4@70
1x3@75
1x2 @80
1x1@84
Every 90 sec
Snatch
1x2@74
1x2@77
3x1@80
1x2@77
Wod
4x2:00 on 1:00 off
Row 26/20 cal /300 run
Remainder ghd / abmat sit-ups
Accessories x3
:20 /:20sec hip taps
20 banded donkey kicks
10 bent over Rows
WARMUP SQUAT CLEANS EMOM x 5: 1 rep @ 77-80% EMOM x 4: 1 rep @ 82-84% EMOM x 3: 1 rep @ 86-90% NO REST Front Squat Clusters: 1.1.1 x 3 sets rest 10 sec b/t reps rack the bar during rest rest 2min b
PUSH JERKS FROM RACK 1 rep every 45 sec x 12 reps 65-70% 1RM SJ ROWING 500/425m on the 3min for 6 sets @ fastest sustainable effort Score = accumulated time of all row intervals (not including rest) B
warmup tabata heels to Heaven jumping jack planks STRENGTH box squats EMOM 10x3 @70% SIT TO BOX WOD 21-15-9 thrusters 50/35db 18-12-6 25ft shuttle runs 3-2-1 rope climbs
