CORE-
5MIN AMRAP
5 BARBELL TURKISH SIT UPS
STRENGTH
1SNATCH PULL+1 SNATCH-(COMPLEX)
4-3-2@ 70-80% BUILD
QUICK RESET AFTER PULL
1 SNATCH +2 OHS
4 @80-85%
WOD
20- MIN AMRAP
RUN 400M
12 TTB/KR
50FT DB OH CARRY L 50/35
50FT DB OH CARRY R
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
