WARMUP
PUSH PRESS
4 sets of 4 reps
*Target heavier than last week, reset allowed but nothing to failure.
GOT NONE !
CTB SKILLS
GOT SOME !
3 Rounds for Time: Echo Bike 24/18 calories 16 Chest-to-Bar Pull-Ups
WOD EVERYONE
Every 3 min x 5:
1 round of DT @155/105lb for time
(12 deadlifts+ 9 hang power cleans+ 6 shoulder to overhead)
*cap of 90 sec per set - modify loading or rep count as needed to maintain inerval
EXTRA
2 Rounds for Time: 35 GHD Sit-Ups/ abmat
rest 2 min
Warmup Core - Tabata Strength 5x 2 reps @70 % cnj 1 clean + 1 push jerk + 1 split jerk( 1 rep) WOD RX EMOM 12: Even minutes: 20 KB swings (35/53 lb) Odd minutes: max distance handstand walk (25 ft) se
WARMUP STRENGTH 5 sets: 3 back squats – Build to a heavy set of 3 and maintain for all 5 sets. WOD RX 3 rounds for time of: 20 wall-ball shots (14/20 lb) 20 deadlifts (75/115 lb) 20 box jumps (20/24 l
Strength / skills EMOM 18 EVEN - 2 hang power snatches ODD- 2 rope climbs – Increase the loading across as many sets as possible. – Focus on keeping the barbell close to the body throughout the moveme
