WZA Folks: make sure to message in for specifics if haven’t received.
AM/Mono:
45-60 min Ruck
WARMUP:
5 min row at 50-60%
5 min bike at :40 hard (building) / :20 easy
+
W/ Light moderate DB
X 2 rds
10 db deadlifts outside each leg
10 goblet hold alt lunges
10 single arm strict press
+
3 rds
10 PVC dislocates
10 hang scap squeezes
10 wall Press
+
4 rds
:20 bike sprint
5 strict pullups
5 pushups downward dog
5 Tempo goblet squats
+
Movement prep for session below
Weightlifting:
A. E2MOM = 4 Power Cleans + 3 Front Squats + 4 Shoulder to overhead
*target 155/103 – 185/133 throughout x 16 minutes *8 sets
B. Power Snatch Ladder
5-4-3-2 TnG Reps NFT – movement focus
60-65-70-75%
rest 3 min
65-70-75-80%
rest 3 min
*increase weights per athlete as you can for TnG Reps
Conditioning:
MAP Training
AMRAP 10
5 burpee Box jumps overs 30/24
10 Alt DB Front rack Lunge 50/35’s
20 heavy double unders
40′ inch worm
rest 4 min
AMRAP 10
1 rope climb
200m Row
3 wall walks
into,
10 min bike @70%
BECOMPLETE:
- 20-30 min minimum on recovery