Friday

Pre Warm-Up

3 Rounds 

10cal on AB

10 Lunges

5 Jump Squat 

+

3 Rounds

10 KBS 

10 Sit-up 

 

Warm-Up

Squat Drills 

 

Strength

A.) Front Squat 

1.) Work to 92% for 1×3 

2.) Drop 25/15 for 3×3 

*Drop 40/20 if 1RM is greater than 365/185 

*After each drop set, perform 6-8 shrimp squat to each leg 

 

B.) Clean & Jerk Drills 

 

WOD

For Time – 16min cap

3 Rounds Of DT

3 Rope Climbs 

2 Rounds Of DT

2 Rope Climbs 

1 Round Of DT

1 Rope Climb 

 

Cool Down 

1.) 5min moderate row 

2.) Roll hamstrings and t-spine 

2018-09-30T19:31:49+00:00September 30th, 2018|WOD|