Strength
3x
5-7 deadlifts @3030
3-4 Nordic curls
5 vertical jumps
3x
6 “1 1/4” landmine squat
5 strict pull ups + :20 knee tuck isometric hold (advanced) hold
on parallettes
WOD
10-8-6-4-2
Strength
4x
6-8 "1 1/4" Back Squat (:03 Tempo Down on first rep)
2/2 Mixed Grip Pull Up (4 Total)*
*Weighted if possible
WOD
4 Sets
A: 12 DB Power Cleans (from the ground)
B: 12 DB Step Ups (6/6)
Oly
Every 1:15 x.5
Pausing Power Clean (Pause above knee then Power Clean)
Hang Clean Pull
Hang Power Clean
Hang Clean
Rest 2:00
Every 1:15 x 5
Clean Pull from Floor
Power Clean
Ankle & Knee Pre Hab
2 Sets
20 Tibialis Raises
20 KOT Calf Raise
10 Hanging Knee Raise + :10 Hold @ end of last rep
4 Rounds
:60s AAB @ hard but Sustainable Pace*
50yd Front Rack KB Carry
Rest :60
Strength
4 Sets
6 BB Sumo Deadlift @2121
15/each leg foot elevated SL Hip Bridge
3 Sets
8 Elevated KB Sumo Deadlift
10/10 Staggered stance BB Good morning
AMRAP 8:00
30/20 Calorie Bike (Buy In)
---------------
1x
10 ring rows
10 push ups
10 scapula push ups
:20-:30 bottom of squat hang out, hold pole and move
2x landmine single arm
10 bent over row (r)
10 upright row (r)
5 single arm squat (r)
10 bent over row (L)
Move at a steady pace
10:00 min
200 m run
15 banded triceps extensions
20 walking lunges (bodyweight)
10 hanging knee raises (minimal swing)
Rest /walk 2:00
10:00 min
15/10 calories bike (:60-:90s effort)