Training 7/21

Omegawave Testing Schedule 

Women
Warm up A.

(Max Effort Day)

BB Complex
3 Rounds
3 Hang Power Clean + 3 Front Squat +3 Push Jerk + 3 Back Squat + 8 Box Jumps
90 sec rest
(light to moderate)

A. Sumo Deadlift
B1. CG Bench
B2. WTD Horizontal Ring Rows
12 min of 2-3 Reps@90-95% w/ 2-3 min rest

Men
Warm up A.

(Max Effort Day)

BB Complex
3 Rounds
3 Hang Power Clean + 3 Front Squat +3 Push Jerk + 3 Back Squat + 8 Box Jumps
90 sec rest
(light to moderate)

A. Sumo Deadlift
B1. CG Bench
B2. WTD Horizontal Ring Rows
12 min of 2-3 Reps@90-95% w/ 2-3 min rest