Warm Up:
Dynamics
Mobility
Burgener (OLY ONLY)
*ALL REP SCHEMES WILL BE THE SAME FOR THE ENTIRE WEEK, ONLY YOUR LIFT WILL CHANGE*
Ground Zero:
CORE: 1 min rest btwn
2 x 1min V Ups
2 x 1 min Leg Raises
2 x 35 Supermans
Rest 30 seconds then complete 2 min AMRAP Sit ups
Strength: 1 x 6-8 Bench Press
1 x Strict Pull Ups to failure
WOD: Tabata DU's then Tabata Box Jumps
POWER: 4 x 4 Shoulder Press (same % scheme as yesterday 60/70/75/85)
10 MIN EMOTM 4 reps @ 60%
OLY: 4 x 3 Push Jerk (same % scheme as yesterday)
10 MIN EMOTM 4 Reps @ 60%
POWER/OLY WOD:
21-15-9
KB Snatch/Hand Release Push Up - 10 TTB/RINGS every round
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