| a) WARM UP:
From whiteboard to the end of the gym::
- Side shuffle there, do 10 squats
- Side shuffle back, do 10 push ups
- Jog there, do 10 lunges
- Jog back
- Sprint there and back twice
Repeat once
Then grab a bar, take 10 mins and warm up the front squat, push press and thruster.
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| b) STRENGTH/SKILL:
From 0:00 – 5:00:
- Establish a 1-Rep Heavy Front Squat
From 5:00 – 10:00:
- Establish a 1-Rep Heavy Push Press
From 10:00 – 15:00
- Establish a 1-Rep Heavy Thruster
** all taken from the rack
** record all lifts
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| c) WOD:
Alternating EMOM x 10 (5 Rounds):
- Even Minutes – 5 Thrusters
- Odd Minutes – 200 m Run (scale: 250m row if injured)
** Start with between 50-60% of your heavy thruster for the day and aim to climb in weight each round. Take these from the ground.
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| d) ACCESSORY WORK:
3 Sets:
- 10 Unilateral Strict Presses (each side w db)
- 15 Romanian Deadlifts – with bar, heavy enough to go ub
- 20 Hollow Rocks
- 25 Glute Bridges
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e) POST-WOD RECOVERY:
- Roll T spine and quads, adding 2 min pigeon per side and tactical frogs
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