WARM UP
EMOM for 4min complete:
4 glute bridges + 4 KB high pulls + 4 goblet squats + 4 up downs
Then,
Coaches tutorial – strength work
ADVANCED
STRENGTH
EMOM for 9min complete:
Min1: 6 BB high pulls (floor) 135/95
Min2: 5 hang power cleans
Min3: 4 power cleans
**all singles; technique > load**
INTERMEDIATE
STRENGTH
EMOM for 9min complete:
Min1: 6 BB high pulls (floor) 95/65
Min2: 5 hang power cleans
Min3: 4 power cleans
**all singles; technique > load**
BEGINNER
STRENGTH
EMOM for 9min complete:
Min1: 6 BB high pulls (floor) 35/15
Min2: 5 hang power cleans
Min3: 4 power cleans
**all singles; technique > load**
ADVANCED
WORKOUT
AMRAP 25min of:
5 wall balls 20/14
3 box jumps 24/20
1 power clean 205/145
INTERMEDIATE
WORKOUT
AMRAP 25min of:
5 wall balls 14/10
3 box jumps 20/16
1 power clean 115/75
BEGINNER
WORKOUT
AMRAP 25min of:
6 wall ball ext
8 alt box step ups
6 DB hang power cleans 15/10