Pre WOD:

E90 sec for 12 min:
1 Squat Snatch 75%

Focus on max speed to prepare for fridays 1 RM Test

WOD:

E2MOM for 12 min: (Min 18-30)
1, 1 min Amrap: Front Squats 60/40 kg (135/95) (from floor)
2, 1 min Amrap: Burpee Pull Up
Every 4 min for 12 min(Min 34-46)
3 min Amrap:
3 Hang Power Clean 60/40 kg (135/95)
6 Hand Release Push Ups
12 Air Squats
EMOM 6 min: (49-55)
1, 20.20 sec Side plank
2, 20.20 sec Hollow Rock.Hollow Hold
3, 20.20 sec Superman Clap.Superman
.= Start at 30 sec

Post WOD:

* Goal is to improve form from last week

𝗟𝗲𝘃𝗲𝗹 𝟭:
𝟭-𝟮 𝗥𝗼𝘂𝗻𝗱𝘀 𝗼𝗳:
15 Weighted Sit Ups
30 Russian Twists
15 Hollow Rocks with tucked knees
10 sec Side Plank+10 Side Raises+10 Leg lifts on knee /each side
30-60 sec Plank (optional: including 10 Leg lifts+10 Down/up)
– Rest 2 min between rounds

*See video for movements and to follow along for 1 round
https://youtu.be/PYO5Ovyw5Kk

𝗟𝗲𝘃𝗲𝗹 𝟮:
𝟭-𝟮 𝗥𝗼𝘂𝗻𝗱𝘀 𝗼𝗳:
20 Weighted Sit Ups
30 Russian Twists
20 Hollow Rocks
10 sec Side Plank+10 Side Raises+10 Leg lifts /each side
60 sec Plank (optional: including 10 Leg lifts+10 Down/up)
– Rest 2 min between rounds

https://youtu.be/PYO5Ovyw5Kk

*See video for movements and to follow along for 1 round

𝗟𝗲𝘃𝗲𝗹 𝟯:
𝟮-𝟯 𝗥𝗼𝘂𝗻𝗱𝘀 𝗼𝗳:
20 Weighted Sit Ups
30 Russian Twists
20 Hollow Rocks
10 sec Side Plank+10 Side Raises+10 Leg lifts /each side
60 sec Plank including 10 Leg lifts+10 Down/up
– Rest 2 min between rounds

*See video for movements and to follow along for 1 round

https://www.youtube.com/watch?v=2Fmzbs5YWb4