WARMUP
STRENGTH
SPLIT JERKS
up to 10 min
Set 1 – 3reps @ 65%Set 2 – 2reps @ 75%Set 3 –1rep@80-85%
10 min
DEADLIFTS1 Deadlift @ 85-90%
*Build to 88% current 1 RM
WOD
Every 5:00x 3 sets:
2:30 clock:
15 Burpees to 6" reach
50ft Front Rack Walking Lunge 50 /35 LBS
AMRAP Sand Bag to Shoulder in remaining time @150/100lbs
Scoring
Reps (higher is better)
Score is total reps of sandbag to shoulder completed.
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
