Friday

Pre Warm-Up
5min on crossover summitry
https://www.youtube.com/watch?v=X8WzRITdk-8

Warm-Up
Dynamic Shoulders

 

Strength
A1.) Weighted Strict Pull-Ups
5×6-8reps
A2.) Alternating DB Press
5×8-10reps

 

B1.) DB Curls
4×8-10reps
B2.) DB Lunge
4×6 to each leg

 

WOD
For Time – 16min cap
20 Hang Power Clean @ 135/95
30 Pistols
15 Hang Power Clean @ 155/105
30 Pistols
10 Hang Power Clean @ 205/145

 

Cool Down
1.) 5min row
2.) Foam roll quads and hamstrings
3.) Send 2min in pike stretch

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