Wednesday

Pre Warm-Up

3 Rounds 

10 KBS

10 lunges 

10 sit-ups 

+

3 Rounds 

10m high knee 

10m butt kicks 

10 tuck jumps 

 

Warm-Up

Dynamic 

 

Strength

A.) Banded DL 

6×4 @ 65% of 1RM DL

*Be fast and smooth 

*Speed over load 

 

B.) 3 Sets 

15 Box Jumps 

6 RDL on Each Leg 

10-15 GHDSU 

 

WOD

For Time – 11min cap 

8-6-4

Ring MU 

4-3-2 

Power Clean @ 225/245/265 – 145/165/185

 

Cool Down

1.) 5min row – moderate 

2.) Roll lats & t-spine 

3.) 3 Rounds 

10 pass through 

30sec roll t-spine 

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