050815

/in /by

Front squat

4×2

Start at 80% of 1 RM. Stay at the same weight for all sets. Target a linear progression each week. Target 10 kg each week if work sets are above 120 kg. Target 5 kg increase each week if work sets are below 120 kg.

Skill

HSPU

EMOM 5

2-5 reps

WOD:

7 min amrap

7 thrusters 75/55#

7 pull ups

7 burpees

050715

/in /by

BTN Push Jerk + OHS

Each set is 1 Push Jerk + 2 OHS. 4 sets @ 75% of your 1RM Clean & Jerk. Stay at the same weight for all sets. Linear progression each week. Target a 10kg increase each week if your working sets are above 130kg. Target a 5kg increase each week if your working sets are below 130kg.

SHoulder and Hip Mobility Stretch Demo

WOD:

10 rounds for time

4 burpees

6 kb swings

8 wall balls