Monday

Pre Warm-Up
3 rounds
10 lunges forwards
10 lunges backwards
10 jump squats

 

 

Warm-Up
Dynamic

 

 

Strength
A.) Deadlift
1.) Work to 90% for 1×3
*80% if 1RM is above 405/225
2.) Drop 30/20 for 3×4

 

 

WOD
4 Rounds
Row 20/15cal
15 Power Snatch @ 95/65
Rest 1:1 Ratio

 

 

Cool Down
Foam roll lats and t-spine

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