Warmup
Tabata
Hollow holds
Weighted glute bridges
Strength EMOM 10
2 front squats
2 back squats
@65-75% of front squat
WOD 20 min cap
3 rds
Rx
20 toes to bar
6 wall walks
75 double unders
20 1 arm snatches 35/50
Level 2
15 toes to bar
4 Wall walks
50 double unders
15 1 arm snatch 35/25
Level 3
15 single leg vups
4 inch worm walk outs
50 singles
15 1 arm snatch 25/15
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
