Warmup x2
1:00 min row
50 ft walking lunge
10 bar good morning
10 snatch grip push press
10 muscle snatch
STRENGTH
Power cleans
Touch n go !
Emom 10
Sets1-4 5 reps 55-60%
Sets 5-7 4reps 60-65%
Sets 8-10 3 reps 65-70%
WOD
‘MILK WAS A BAD CHOICE ‘
3rds
10 dB thrusters 50/35
15 ttb
10/7 bike
Rest 3 min
2 rds
15 thrusters
15 ttb
15/11 bike
Rest 2 min
1 rd
20 dB thrusters
15 ttb
20/15 bike
Bike erg / row / ski same
Run 100 /200/300
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
