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
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Rest 2:00
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2X
4 Bar Muscle Up
100' Front Rack Walking Lunge 50/35
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Rest 2:00
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2X
2 Bar Muscle Up
100' farmer carry Walking Lunge 50/35
1 DB -50/35
bmu - box / band / x2 ctb / x2 pull-ups / x2 ring rows
Strength EVERY :90 x8 rds 1 High hang power snatch 1 hang power snatch 1 Low hang power snatch ( just above floor ) Start light and build! WOD RX On a 12:00 clock: 50-calorie row 40KB swings (35/53 lb
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
