Strength: Alternating sets of: Front squat 5×3 – work up to heavy Snatch grip push press (behind the neck) 5×3 – work up to heavy WOD: 16 minute EMOM (alternating) 12/9 Calorie assault bike 12/9 Calorie row 12 Kettlebell swing (53/35) Rest
Strength: Alternating sets of: Kettlebell press 5×5+5 (5 sets, 5 per side) Deadlift 5 x 3 (warm up set then add weight until “heavy”) WOD: 50 double unders, 15 burpees 40 double unders, 15 burpees 30 double unders , 15 burpees 20 double unders, 15 burpees 10 double under, 15 burpees
Strength: Alternating sets of: Back squat 5×1 – try to work up to previous 1RM Floor press 5×5 WOD: 4X Run 400 6 power snatch (115/75) 8 Box jump overs (24/20) – step ups are not Rx
Strength: Clean progression Jerk progression WOD: 12 minute EMOM (alternating) 2 clean + 1 push jerk 2 clean + 1 split jerk
Strength: Alternating: Overhead squat 8×2 8 x 4 overhead ball slams WOD: Diane 21-15-9 Deadlift (225/155) Handstand push up