10/04/24 - Wed

BASE

Partner WOD

AMRAP 20

60 TTB

30/24 Cal Bike

30 Power Clean (85/55)

30/24 Cal Bike

*Split Reps as needed

09/04/24 - Tue

BASE

Front Squat

5x3

80, 85, 90, 95, 101%

Back Squat

4x5

85, 90, 95, 100%

EMOM 6

5-8 SHSPU

*If you finished this piece 2 weeks ago, add one more rep each min.

08/04/24 - Mon

BASE

Floating Clean Pull

3x5

85, 90, 95% of 1RM Clean

4 Sets

4-Pos Pause Clean Deadlift

*Pause 2s at 1", Below Knee, Above Knee, Mid-Thigh

@ 90-95% 1RM Clean

10min EMOM

8/6 Cal Row + 8 Burpee Over Rower

*Go in 2 Waves, sub for ski if needed