DATE – Wednesday




5 mins agility ladder




Posterior Chain Floss

Rack position mobility




EMOM for 10 mins: 3 touch’n’go Power Clean & Jerks (Push or Split) – Start at about 60% of 1RM and increase as required but NOT to failure; focus on speed and perfect mechanics. Work from hang position if form still needs work.


WOD B) 3 Rounds NFT:


7-8 Seated KB Press, Heavy as possible

7-10 GH Raises OR Weighted Hip Extensions

2-3 Rope Climbs (10-15 Ring Rows or 5-10 Strict Pullups

20-30 second L-sit hold