a) WARM UP:
(set up bench before row so you can go straight into the work)
Then, work at a controlled, deliberate pace for 3 rounds:
|
b) STRENGTH:
EMOM for 16 min:
- 1 – 4-6 strict pull ups (preferred scale is controlled negative)
- 2 – 4-6 bear hug sandbag squats
- 3 – 8-10 Bench Press
- 4 – 10 side plank hip lifts per side, hold for a breath
|
c) WOD:
Open WOD 13.4 – 7 min AMRAP:
- 3 Clean and Jerk (135/95)
- 3 T2B
- 6 Clean and Jerk
- 6 T2B
- 9 Clean and Jerk
- 9 T2B
- 12….
- ….
|
d) ACCESSORY WORK:
- Spend 10 min on a DU or Pull Ups. Treat it either like technique work or capacity work.
|
e) RECOMMENDED MOBILITY:
|