040915

 

WOD:

EMOM 20 min

EVEN: 2 touch and go squat cleans AHAP

ODD: 5 Box jump overs as high as possible

CORE: tabata hollow rocks

 

rest as needed

 

WOD:

EMOM 12

EVEN: 30 foot handstand walk

ODD: 12 pistols

 

040915

Back Squat 4×8

Start at 70% of 1RM. Level load across all sets. Linear progression each week. Target a 5kg increase each week if your working sets are below 150kg. Target a 10kg increase each week if your working sets are above 150kg.

 

Skill:

dbl unders

 

WOD:

EMOM 20 min

EVEN: 2 touch and go squat cleans AHAP

ODD: 5 Box jump overs as high as possible

 

CORE: tabata hollow rocks