A.Snatch Gauntlet:
1 snatch EMOM
*starting at 65%- Men add 10lb per set, Women - 5lb per set up to a 1 RM
B.1 Back Squat
*Find a 1 RM
WOD
As Many Rounds and Reps as possible in 12 minutes:
8 Kipping Handstand Push-Ups
16 Wall Ball Shots @ 20/14 lbs
36 Double-Unders/ 72 singles = 36 du
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
