Wend – Dec 6th

Pre Warm-Up
2 rounds
10m bear crawl
10m crab walk
+
3 rounds
10 sit-ups
10 lunges

 

Warm-Up
Clean Drills

 

Strength
A.) Full Clean
5 reps OTMx5 @ 70%
Rest 1min
4reps OTMx4 @ 75%
Rest 1min
3reps OTMx3 @ 80%
Rest 1min
2reps OTMx2 @ 85%
Rest 1min
1rep OTMx1 @ 90%
*Does not have to be TnG

 

WOD
5 RFT – 13min cap
10 DL @ 225/155
20 WB @ 20/14

 

Scale: 185/125
Masters: 155/105

 

Cool Down
1.) 5min row
2.) Use “stick” on hamstrings and squads
3.) Spend 3min in split practice

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