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 STRENGTH EMOM 6 2 snatch balance build to your snatch weight EMOM 6 1 squat snatch @83% WOD HWPO 2X 6 Bar Muscle Up 100' Overhead Walking Lunge 50/35 ---- Rest 2:00 ---- 2X 4 Bar Muscle Up 100'
Warmup Strength Every 90 sec x7:30 5 Strict press @85 12 min Split jerks 3@68 3@76 3@ 82 2@ 88 2@ 71 WOD HWPO72 7 rds 20 min cap 10/8 cal bike 1 rd macho man 135/185 or (65%of sh to oh ) MACHO MAN 3 p
Warmup Strength 8 min emom 6 back squats @ 65 Front squats Every 90 sec 3x5 @65 Rowing 3500 at consistent pace HWPO CLASSIC 8-6-4 Rounds of Strict Cindy 600-400-200m Run *Strict Cindy 5 Strict Pull Up
