DATE – Wednesday
Warm-up: 2 rounds:
30s Ball Slams
30s Double or single under skips
30s Sampson Lunge
30s Rest
Mobility: Dowel dislocates + dowel front rack stretch
WOD A) EMOM x 20
Odd: 5 x Power Clean + Push Jerk (touch and go weight)
Even: 6-10 x Toes to Bar / V-sits
WOD B) 3 rounds for quality / NFT:
B1) Turkish Get-ups x 8 reps (Alternating 4/4 – Light-Moderate KB)
B2) Strict Pull-ups x max effort -1 (Either grip, stop just short of failure, use band to get 6-8 reps minimum)
B3) FLR x 60s (Forward lean on rings)
