Wednesday

Pre Warm-Up

3 Rounds With Sling Shot 

5 lateral steps 

5 high knee 

5 squats 

+

2 Rounds 

10 KBS

10 lunges 

5 sit-ups 

 

Warm-Up

Clean Drills 

 

Strength

A.) Full Clean 

1 Clean OTM x9 

 

B.) Sumo Deadlift With Chains 

5×4 @ 75% of 1RM DL + Chains 

 

WOD

OT3min x6

15/10cal on AB 

10 BBJO – May Use Hands 

5 STOH @ 155/105

 

Cool Down 

1.) 5min recovery Row 

2.) 3 Rounds 

10 pass through 

30sec roll t-spine 

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