Tag

Strength Endurance

LIFT: 3 Cleans (~55%) EMOM for 10 min. WOD: 21-18-15-12-9-6-3 Pendlay Row @ 135/95 KB Swings @ 32/24 kg

LIFT: Jerk 6 x 4 WOD: 4 Rounds 250m Row 20 OH Lunge steps @ 45/25

LIFT: Front Squat 5 x 2 WOD: AMRAP in 10 1 Rope Climb 5 ring dips 10 Shoulder to OH @ 75% 5RM

LIFT: Bench Press 3 x 5 then 3 x 10 @ 50% WOD: 20-18-16-14-12-10-8-6-4-2 OH Squat @ 95/65 HK2E

LIFT: Deadlift 1 x 5 then 3 x 10 at 50% w/w WOD: T2B EMOM Start at 2 reps and increase by 2 every minute...

LIFT: Press 5 x 3 @ 85% 5RM then 3 x 10 @ 50% w/w WOD: 30 BW Deadlift -EMOM stop and complete 5 Body...

LIFT: Back Squat 3 x 5 @ 80% Back Squat 3 x 10 @ 50% w/w WOD: AMRAP in 8 20 OH Lunge @ 45/25...

LIFT: Snatch x 2 reps EMOM for 10 min. (50% 1 RM +5#) WOD: EMOM x 14 5 pull ups 10 Alt. DB Snatch @...

LIFT: Jerk – 4 x 6 WOD: 30-20-10 Ball slams 25/20 HK2E

LIFT: OH Squat – 5 x 2 WOD: 1000m Row Then 3 Rounds of…. 10 Power snatch @ 95/65 10 Box Jumps @ 24/20 Then….....