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)
8 DB Strict Press
6e DB Bent Row
10 BB Split Jerk Presses
5 Strict T2B
LIFT:
Push Press + Push Jerk + Split Jerk
7 Push Press @ 65%
5 Push Jerk @ 70%
3 Split Jerk @ 75%
*Repeat twice.
WOD:
“INTERVAL 1”
7 Rounds (Every 3 Min.)
15 / 12 Cal. Row
10 Thrusters (95/65) (75/55) (65/45) (45/35)
10 T2B
*Record each split time then post your average.
**Advanced 15 cal. row for all.
POST WOD:
Mobilize & Stretch
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