Warmup
Core - Tabata
Med ball dead bugs
Front squats
3@90
3@90
3@90
Wod
3 rds
30/24 cal row
20 power snatch 95/65
30 bj over 24/20
Level 2
3rds
20/15 cal
15 power snatch 75/55
20 bj over
Accessories
3 rds
10 dB press
8 parallette push-ups
30 seconds ring support hold
Rest 1 min
Warmup Strength For load: 3-3-3-3-3-3-3: Overhead squat Level 3 For load: 5-5-5-5-5-5-5: Overhead squat– Scale to an empty barbell or PVC pipe as needed. ABOUT THE WORKOUT INTENDED STIMULUS All sets o
Stretch day ! 20 min Strength Bench press 2-2-2-2-2-2 Active Recovery! Every 2:00 / 24:00min mins 0-2 200/250 m row Min 2-4 12 shuttle runs Mins 4-6 14/12 cal bike Mins 6-8 80 Russian twists
Warmup Whiteboard Tabata - Weighted glute bridges Bar deadbugs (55-135 )lbs for weighted Tabata You pick your weight. STRENGTH On a 10:00 clock: 3 hang power cleans– Build to a heavy set.– Rest ~2:00
