Fri. Feb. 17th

Pre Warm-Up
3rds
10 band pull apart
10 band row
10 band good morning
+
30 KBS

 
Warm-Up
Dynamic
Barbell Drills

 
Strength
A.) Snatch – OT90sec x4
4reps @ 80%
3reps @ 85%
2reps @ 90%
1rep @ 95%

 

B.) Clean & Jerk – OT90sec x4
4reps @ 80%
3reps @ 85%
2reps @ 90%
1rep @ 95%

 
WOD
Main site WOD
For Time – 20min cap
FRAN
+
1mi run

 
Cool Down
1.) Row 500m HARD
2.) Spend 10min on hip mobility

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