3/12 WODMar 11, 20241 min readBamboo Strict Press3x8 (moderate to heavy)+Barbell Bicep Curl7/7/7Bottom to midMid to topBottom to topThen20 Minute AMRAP:600 Meter Row15 Pull-ups9 Hang Power Snatches (95/65)
Friday 05/29/26Warm-Up (10 min) 200m run 10 med-ball cleans 10 air squats 8 push-ups 6 empty-bar cleans Strength — Power Clean Complex (12 min) Every 90 sec × 6 rounds: 1 power clean 1 front squat 1 push press Build
Thursday 05/28/26Warm-Up (10 min)2 rounds: 10 push-ups 12 band pull-aparts 10 ring rows 8 empty-bar bench press Strength — Bench Press (15 min) 5 × 5 Moderate-heavy Pause at chest Explosive press Accessory — 3 Rounds
Wednesday 05/27/26Warm-Up (10 min)2 rounds: 200m jog 10 KB deadlifts 10 glute bridges 8 inchworms 6 empty-bar deadlifts Strength — Deadlift (15 min) 5 × 5 Moderate-heavy Smooth reps Controlled lowering Accessory — 3 Ro
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