WOD
Strength
FS: 60/3, 70/3, 80/3, 85/2, 90/1, 95/1
Conditioning
EMOM for 6 Rounds
10 Burpees
200M Sprint
12 DB Thrusters (50/35s)
*Scale Run as Needed to finish within 1 minute
Extra
Snatch + OHS from Blocks below knee:
60/3, 70/3, 75/3*2 sets, 80/2*3 sets, 85/2, 90/1
20 reps on rings:
Kip only from static arch position
5 sets:
3 rings MU + 3 strict hollow ring dips
Midline – After:
4 sets 60 sec. hold – facedown in GHD
ALLEN CORE FITNESS TRAINING
Goblet wall sit:
5×30 sec building in weight
10 dual KB bent over row in between sets
WOD
4 sets:
12 thrusters
12 weighted step ups AHAP, lower box height before lowering the weights.
100 meter sprint
Rest 2 min in between
