Warm-Up:
MedBall Catch – Start close and see how far apart you can get (watch your face)..
Dynamic Flex:
– Side Lying Windmill
– Quadruped Hip Rotations
– Lateral Lunge (in place)
– Sumo Squat to Stand
– Squat Jump
Plus (+)
1.) Half Kneeling SA – KB Press: 3 x 5E
2.) Snatch Grip Dead Lift + Power Snatch + Snatch: 5 x 1 @ 70-75%
Strength:
Front Squat: 5 x 1 @ 83%, 86%, 89%, 92%, 95%
– Every 2 minutes
Partner WOD:
30 Min AMRAP:
– 5 Push Ups
– 10 KBS @70/53
– 15 Air Squats
– 200m Run
Recovery:
– Banded Ham/Hip
– Pirifromis on Wall
– Couch Stretch