DATE – Wednesday



5 mins Agility Ladder



P-chain Floss

Rack Position

Banded wrist mob

*1 min per side each



WOD A) (20 mins) Power Clean & Push Jerk: 3 touch’n’go reps every 90 secs for 13.5 mins (10 sets total). Start at 60-65% of 1RM and build to as heavy as possible/technique will allow.


WOD B) Midline – 3 sets NFT:

GH Raise x 5-8 reps @ 3211 tempo

Banded glute bridge 10-20 reps

Weighted plank x 45-60 secs – heavy as possible

Barbell side crunches x 20-30 reps use a 22-45lb bar, or add 10lbs each side if you have done this before/if possible.