Pre class Mobility

 

 

 

 

Atarim

Strength: Squats & Push (superset)
Backsquat:

0-1: 5×5 with weight from elements

1-9: 5×5 add 2.5kg from last week

Wendler (if you train 5+ times a week):  1x3x70% 1x3x80% 1xMAXx90% 2x10x50%
MetCon: Partner Wod

P1 400m Run

P2  AMRAP

– 15 Front squat 60/40

– 5 BMU

 

 

 

Dizengoff

Strength: Squats & Push (superset)
Backsquat:

0-1: 5×5 with weight from elements

1-9: 5×5 add 2.5kg from last week

Wendler (if you train 5+ times a week):  1x3x70% 1x3x80% 1xMAXx90% 2x10x50%
MetCon:  in groups of 3

6 rds (every partner goes through each round twice

P1 400m Row

P2  AMRAP front squat 60/40

P3 AMRAP  BMU/Pullup

 

 

Intermediate

 

complete at open gym .
Lower back+hip mobility drills.
Establish max clean.
Then: EMOM for 10 min

2 front squats*max clean weight (from racks)

2 strict HSPU (Scale up if needed)
MetCon: 7 min AMRAP

5 Hang squat cleans 80/50kg (60/35)

10 ring dips