Warmup
Strength -
Squat snatch
EMOM 9 wave
3@74
2@77
1@ 80
Every 90 sec till 4:30
Snatch pulls
3x4 at 90%
HWPO
Wod
12 min amrap
200 m run
10 push press 95/65
20 front rack lunge 95/65
50 double unders
ACC
X3
:30 shoulder taps
::20 plank hip taps
:20 plank hip taps
20 Russian twists
Warmup White board brief STRENGTH For load: 5-5-5-5-5: Push press INTENDED STIMULUS Last tested heavy push press on Sept 19, 2023. Work up to 5 push presses at or above 75% and stay there for all 5 se
White board brief STRENGTH EMOM 12: 2 front squats – Increase loading across as many sets as possible. – Begin the first set around 70-75% of your best front squat. – Advanced athletes should aim to h
Warmup STRENGTH E2MOM 10 Min1-3 DEADLIFTS @ 60-70% Min2-3 High Box jumps WOD RX AMRAP 5 7 handstand push-ups 7 deadlifts (155/225 lb) Rest 5 Amrap 5 7 ctb pull-ups 7Â boxjump over 24/20 Level 2 AMRAP
