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

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