010615

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4XME Strict + ME Kipping UB HSPU (do not come off wall, at first Strict failure switch to a Kip) – rest exactly 90 seconds

 

WOD:
500m row
15 front squats 115/85#
15 shoulder to overhead
500m row
rest 2 min
2:00 min amrap (all out)
6 power snatches 115/85#
12 box jumps 24/20
rest 2 min
100 burpees for time

010615

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BOX SQUATS

4×3. Touch and go reps. Start at 75% of your 1RM Back Squat. Level load across all sets. Descend at a measured pace and anticipate the box. Touch down and explode back up. Linear progression each week. Target 10kg increase each week if work sets are above 150kg. Target 5kg increase each week if work sets are below 150kg.
STIFF LEGGED DEADLIFT
3×8. Start at 60% of your 1RM Deadlift. Level load across all sets. Linear progression each week. Target 5kg increase each week if work sets are above 100kg. Target 2.5kg increase each week if work sets are below 100kg.
WOD:

500m row
15 front squats 115/85#
15 shoulder to overhead
500m row
rest 2 min
2:00 min amrap (all out)
6 power snatches 115/85#
12 box jumps 24/20