Warmup
walk/jog/run 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill
20 minutes on clock:
5x1 of:
SN Grip DL + Pull + Hang Snatch
5x1 Power Snatch
Benchmark
DT WITH WEIGHT OPTIONS
5RFT
12 Deadlifts
9 Power Cleans
6 Push Jerks
DT Masters/Scaled 135/95
DT RX 155/105
DT RX+ 185/125
Heavy DT RX++ 205/145
Warmup
Bike 2 min then walk/jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill
Press
3x3 strict press
5x1 push press or jerk
WOD
4 RFT
12-9-6-3
Bike
Devil Press (35/25)
T2B
Hspu
Rx+ 50/30
Warmup
bike 10 cal then walk/jog/run 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill
Bench
the plan is to build slowly to a solid 1 rep max (no help) whatever you have in you today (do not worry about where you think you should be )
warm up then, 5x1 AHAP
WOD
5 rds
Top of 3 minutes
Alt ERGs - 10/8cal ROW / 8/6cal SKI
10 Bench approx 70% of todays 1rm
15 OH Tricep Ext 45/25
rx+
ERG 12/10 row / 10/8ski
Bench 155/105
Strength / Skill
RIG:
Back Squat Pause
3x3 (build from 70%)
STACHION:
5x Power Snatch + OHS
Reset
Hang Squat Snatch (build load)
Metcon
5 RFT
200m Run
5 Snatches (115/85) rx+155/105
25 DUs
5 HSPU rx+ defecit strict
