DATE – Wednesday

 

Warm-up

 

400m Run

 

2 Rounds:

15 Good mornings

10 Jumping lunges – 5 each side

5 Squat Jumps – High as possible

15 Shoulder to Overhead per arm w/light KB; 5 press, 5 push press, 5 split jerk

 

Mobility

 

Banded wrist/elbow extension

Banded hip extension

 

WOD A) (20 mins)

 

5×2 3 position Clean + 1 Jerk (high to low – heavy but perfect, rest 60-90 seconds)

 

WOD B)

 

5 Rounds for time:

 

6 Push Press 135/95lb (Ideally unbroken for all sets – scale accordingly)

12 Ball Slams 40/30lb

30/20/10 Double Unders (Ad/Int/Beg – OR 90 Singles)

 

WOD C)

 

3 Rounds NFT:

5-7 GH Raises

20-30 Hollow Rocks