Pre WOD:
A, Capacity EMOM
Level 3:
15 min EMOM:
1, 15 meter Handstand Walk
2, 4 Double Kettlebell Cleans+7.5 meter Double Kettlebell Overhead Walking Lunges 2*24/16 kg
3, 15 meter Farmers carry Walking Lunges 2*24/16 kg
4, 12 Strict Handstand Push Ups
5, Recovery Row
Level 2:
15 min EMOM:
1, 7.5 meter Handstand Walk
2, 4 Double Kettlebell Cleans+7.5 meter Double Kettlebell Overhead Walking Lunges 2*16/12 kg
3, 15 meter Farmers carry Walking Lunges 2*16/12 kg
4, 6 Strict Handstand Push Ups
5, Recovery Row
Level 1:
15 min EMOM:
1, 3 Attempts Handstand Walk to Wall
2, 4 Double Kettlebell Cleans+7.5 meter Double Kettlebell Overhead Walking Lunges 2*12/8 kg
3, 15 meter Farmers carry Walking Lunges 2*12/8 kg
4, 6 Strict Handstand Push Ups to Plate
5, Recovery Row
WOD:
A, 6 sets:
3 Hang Power Cleans + 3 Push Jerks
65%+ of 1RM Clean and Jerk
B, 3xAMRAP 3 mins
30 Hang Power Cleans 60/40 kg
40 Hand Release Push-Ups
50 Abmat Sit-Ups
Rest 1 min between each AMRAP
* Continue where you left off your last interval
Post WOD:
Zone 1-2 Optional Add On Workout:
30-60 min Rowing
E10MIN:
3 Attempts CrossOver Double Unders
Do this if you want to build your Endurance Base and get more comfortable on the Rower, This stays the same every week during this block, feel free to change Erg and skill that you practicing
