Warm-Up:
3 Rounds:
– 250m Row
– 15 Air Squat
– 10 Ring Rows
– 5 Push Ups
Dynamic Flex:
– Knee Hug to Super Lunge
– A Skip x 2
– Walking Quad
– Butt Kicks x 2
– Inchworm + Inv. Toe Touch
– Straight Leg Skip x 2
Olympic/Strength:
1.) Push Jerk + Split Jerk (or 2 Push Jerk)*: Every 2 minutes x 10 minutes
65%/ 70%/ 75%/ 80%/ 85-90%
*Hold Split Position for a 2 count*
WOD:
5 Rounds for time
– 12 Pull-Ups
– 15 Broad Jumps 6’/4′
Accessory (if time):
-SA KB/ DB Press: 2 x 8E
-MB Russian Twist 2 x 30
Recovery:
– Roll Lat/ T-Spine
– Hip Flexor w/ Lateral Flexion
– Runners Stretch