Strength Run EMOM style
Front Squat for load use ~50% of your back squat 1RM
#1: 8 reps
#2: 8 reps
#3: 8 reps
#4: 8 reps
#5: 8 reps
Bench Press for load: - use 62.5% Run EMOM style
#1: 10 reps (62.5%)
#2: 10 reps
2x use as the warm up
8/8 kb pull through
4/4 tall kneeling kb halo
8 kb pull overs
2 rounds use as warm up
2:00 Row/bike/VC (:15 hard / then steady) Focus on breathing and connecting your body
10 Pike Squats
5/5 lateral kick throughs
8/8 KOT Foot Elevated Split Squat (bw or lite bar)
then…
4 rounds
Strength
Push Press
Minutes 1-3 —-5 reps
Minutes 4-6 —— 2-3 reps
Minutes 7-12 ——1 rep
WOD
15.12.9
Pull ups
Db push up
2x
20 yd hamstring March (walking rdL) https://www.youtube.com/watch?v=r9IzVARbKCM
10 Cossacks squat (tot)
20 SL v ups (tot)
2-3x
6/6 tall box step down
Oly Shooters Choice
Every Minute on the Minute for 10 Sets Complete this Positional Complex:
1 Power Snatch
1 Hang Snatch
1 Snatch
OR
Every Minute on the Minute for 10 Sets Complete this Positional Complex:
1 Power Clean