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
