Warm Up/ Activation/ Mobility
1a) BB Ankle Squat
1b.) Quadruped Hip Rotations
1c.) Prone Partner External Rotation
1d.) Band Supported Pistol
Explosive:
Squat Jump: 1 x BW/ 3 x 8 @ 20% of Squat
Technique:
Tall Snatch + OHS: 4s x 2r + 2r PVC/ Barbell
Classical Lifts:
1.) Clean: 2r every 75 sec. x 12s (15 min) @ 75%
Max Effort:
1.) Low Box Squat: Work to a max single for the day
Core/ Abdominals:
1a.) Suitcase Deadlift: 3 x 8E
1b.) Foot Anchored Wtd. Sit Up: 3 x 12-15
WOD:
3 Rounds for Time
– 15 Pull Ups
– 15 Box Jump Overs
– 250m Row
Accessory:
1a.) Glute-Ham Raise: 4 x 5
1b.) Banded Good Morning: 4 x 20