DATE – Sunday – STRENGTH
Warm-up: 2 x 200m row, 10 hip extensions, 10 GHD sit-ups, 10 ring rows
Mobility: Squat prep / front rack mob
WOD A) (20 min)
6×1 Halting clean deadlift (3s pause above knee) + hang clean + full clean
WOD B) (15 min)
5×3 Split Jerk – work up to a 3rm
DATE – Sunday – WOD
Warm-up: Dynamic warm-up
Mobility: Banded hip mob / lacrosse ball pecs
WOD A) 3 rounds NFT:
2-3 rope climbs
20-30s L-sit hold
40-60s Handstand hold (or HS walking practice)
WOD B) 3 rounds for time:
20 front squats (115/75)
15 Pull-ups
10 Handstand pushups
400m Run
