DATE – Sunday – STRENGTH
Warm-up/Mobility)
10 mins Dynamic
w/barbell, 1-2 rounds before adding weight:
10 Hang Muscle Cleans
5 Front Squats
10 Push Press
5 Split Jerk
WOD A) 2 Power Cleans + 1 Jerk (Split or Power): 20 mins to build to a max for the day (Review tech with newer lifters only)
WOD B) 3 sets:
1) Split Press x 5 reps
2) GHD Hip Extension x 10-20 reps (Use a 10-25lb Plate)
DATE – Sunday – WOD
Warm-up) 2 Rounds (5 mins):
5 Medball Cleans
5-7 Ring Rows
8-10 Pushups
10 Ball Slams
Mobility)
Pre Squat Hip Opener
Shoulder Stretch w/band
*8 mins to warmup for WOD A*
WOD A) For time (10 min cap):
5-4-3-2-1 Squat Clean Thrusters 185/125lb
10/8/6 Chest to Bars Pullups (each round. Adv/Int/Beg – Scale to regular Pullups)
WOD B) 4 Rounds:
Hill Sprint with Sandbag 70/45lb
Hill Sprint without Sandbag
*8 sprints in total. Rest is walk down the hill
