Strength


Power or Squat Clean & Jerk (Wk 1)
5 x 1.1 Working up to 60-70%
3 x 1 @ 60-70%

WOD 


5 Rounds for Time of..
200 M Run 
15 TTB
15.13.11.9.7 Full Cleans 115/75
9.7.5.3.1 STOH

(20 Min TC)

Mod Key


P: Strong Straight Leg Kip Swing, 75/55
RX: As Prescribed
C: 135/95

Extra Conditioning


50 GHD Situps
50 GHD Back Extensions

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Half Pigeon
Scorpion Stretch (pec/shoulder/chest)

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