Strength

Back Squat (Wk 1)

4 x 5 Working up to 60-70%

4 x 5 @ 60-70%


WOD

800 M Run or Row

60 Burpee Box Jump Overs 24/20

60 Hang Cleans 95/65

60 Pull Ups

60 Front Squats 95/65

60 KBS 53/35

60 Push Jerks 95/65

800 M Run or Row


(22 Min TC)


Mod Key

P: 400 M Run or Row, 14/12, 65/45, 35/26

RX: "As Prescribed"

C: 115/75, 62/44,


Extra Conditioning

5 Sets

100 M Row Sprint

5 Burpees over Erg


Mobility

1-3 Sets, Holding Each for 1+ Min Ea Side

Foam Roll Posterior Chain

Shoulder/Pec Stretch

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