Strength

Week 1 of 3

Back Squat 5 x 5 Cycle

3 Sets of 5__Working up to 55-60%

5 Sets of 5 @ 55-60%


WOD

4.6.8.10.12

SA KB Hang Squat Clean R 44/26

SA KB Hang Squat Clean L 44/26

Pull Ups

Then...

100 Russian KBS 62/44

100 KB Russian Twists (total) 44/26

*Every time you break on KBS and Twists perform 1 Rope Climb


(20 MIn TC)


Mod Key

P: 26/20, MOD Pull Ups, 35/26 KBS, 26/20 Russian Twists, 3 Burpees Rather than RC

RX: As Prescribed

C: 62/44, C2B, 70/53 KBS, 62/44 Russian Twists


Extra Conditioning

1 Mile Run


Mobility

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

Foam Roll Posterior Chain

Couch Stretch

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