Tabata
4rds
WARMUP
Single or double unders
Shoulder taps
Snatch grip good morn
Snatch grip push press
Bench press
8 @60
8 @65
8 @65
4 @70
4@75
4@78
WOD ‘THREE BLIND MICE ‘
Every 5 min x6 rds
400 m run
20 alternating dB snatch 50/35
10 strict HSPU
Change starting movement each RD
Run
Snatch
HSPU
Level 2
Run 300 m
20 dB snatch
12 Kipping HSPU / push-ups
WARMUP WHITE BOARD STRENGTH STRENGTH I EMOM 12: 3 back squats – Build up to 50% or slightly more and hold the same load across all 12 sets (straight sets). WOD RX AMRAP 7: 3-6-9-12… etc. Thrusters (65
STRENGTH BUILD TO A HEAVY 2 hang power cleans + 1 SPLIT JERK – Rest 2:00 between sets. – Increase loading across as many sets as possible.– Unbroken reps.– Begin the first set around 60-70% of your 1-
Stretch day ! 10-8-6-4-2/ per arm Single arm Db Bench press Single arm db seated press WOD 20min 1:00 min on :30 off Row Ski Bike erg Ass Ground to oh Double unders
