| a) WARM UP:
Row 2 min
8 min amrap of:
- 10 kb swings
- 10 beat swings
- 10 burpees
- 5 cossack squats per leg
- 10 single unders
Then,
Coach led warm up for clean complex
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| b) STRENGTH/SKILL:
Power Clean Complex – E2MOM for 10 min
- 1 Power Clean + 3 Front Squat + 1 Split Jerk (add 10/5# from last week)
|
| c) WOD:
For time:
10-9-8-7-6-5-4-3-2-1
- S2OH (105/75)
- Sit-ups
- 20 DU between rounds
** scale as per your coach |
d) ACCESSORY WORK:
- 6 sets x 5 T2B (try and work on stringing these)
- 1:30 front plank between T2B sets
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e) RECOMMENDED MOBILITY:
- Roll out pecs, delts and lats
- Stretch and smash – calves/achilles
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