WARMUP
SQUAT CLEANS
EMOM x 5: 1 rep @ 77-80%
EMOM x 4: 1 rep @ 82-84%
EMOM x 3: 1 rep @ 86-90%
NO REST
Front Squat Clusters:
1.1.1 x 3 sets
rest 10 sec b/t reps
rack the bar during rest
rest 2min b/t sets
1 FS RACK... 1 FS RACK…1 FS RACK.
build to a max in the cluster for the day
Score = heaviest load hit
START AT 75% AND BUILD
WOD
For Time:
800m run
50 DB Snatch @ 50/35lbs
400m run
25 DB Snatch @ 50/35lbs
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
