Warm Up – 500 m row – Front rack stretch Strength/technique – Push Press 1 RM – Push Jerk technique WOD EMOM 16 Even: 5 push jerk Odd: 7 burpee box jumps
Warm Up – 1000 m row – Hip openers Strength/technique – squat clean Drills – Build up to a heavy clean single WOD AMRAP 12 – 5 squat cleans – ME T2B *** Count your total T2b reps
Warm Up – Hip openers – shoulder mobility Strength/technique – Back squat @ 70% 5 x 5 – Emom 10 3 Power cleans @ 70% WOD AMRAP 10 250 m row 12 burpee box jumps
Warm Up – shoulder mobility – hip mobility WOD For Time 1000 m row 50 box jumps 40 wall balls 30 C2b Pull ups 1000 m row 40 box jumps 30 wall balls 20 c2b pull ups 1000 m row 30 box jumps 20 wall balls 10 c2b pull ups
Warm Up – Hip openers – shoulder mobility Strength/technique – 3RM Jerk – 5RM front squat WOD AMRAP 10 21-15-9 – Med ball clean + wall ball – burpees
