Every 2:30 minutes for 15 minutes:
4 Back Squats at 75%
If you didn't come last week perform 3 across
2K/1850m Row Buy In
Then
3 Rounds for Time:
50 Double Unders
30 Wall Balls
15 Deadlifts
Notes: Stick to the appropriate scaling. The deadlifts are meant to be very light for a reason. Just because you can do the Rx+ weight doesn't mean you should if you normally perform the workouts Rx. Goal here is to do those 3 rounds fast and unbroken.
L1: 10/8, 75/55
L2: 14/10, 135/95
Rx: 20/14, 185/125
Rx+:30/20, 225/155
non WZA GC+:
Power Snatch + Snatch Push Press + OHS (% of PS) - 70% x (3+3+3) x 3, 75% x (3+3+3) x 2
Power Clean + Power Jerk (% of PJ) - 70% x 2(1+1) x 3, 75% x 2(1+1) x 2
WZA Athletes
Back Squat
5X2 At 70%, fast snappy reps
Every 3 minutes for 9 minutes:
20/17 Cal Bike (hard)
10 Power Snatches (75/55) no more
Work on fast reps/good cycling- push hard on the bike and knock out the snatches. This should be a primer, and not make you feel sore
4X400m Run (Assault Runner) at goal race pace, rest 1:1)
3 Rounds
Half-Kneeling Cross Chop x 10/side
Single-Leg Bench-Supportd Glute Bridge x 10/side