WARM UP:
400 M. Run
3 Rounds
10 Pass Throughs
10 OHS
10 Good Mornings
20 Sec. Handstand Hold
Then:
Shoulder & Hip Mobility
SKILL:
3 Rounds (At a walking Pace)
5 Strict HSPU
6e DB Bent Row
10 BB Split Jerk Presses
1 Rope Climb (Work your technique)
*Adv. Leg Less
LIFT:
Push Press + Push Jerk + Split Jerk
5 Push Press @ 70%
3 Push Jerk @ 75%
2 Split Jerk @ 85%
*Repeat twice.
WOD:
“CRAG”
5 Rounds
10 Thrusters (135/95) (115/75) (95/65) (75/55)
2 Rope Climbs
10 Wall Ball (30/20) (20/16) (16/14) (14/10)
POST WOD:
Roll & Stretch
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