SKILL
2 Rounds of:
Shoulder Matrix x 5-8 reps each – “T” – “Y” – “W”
:30 sec Band Stretch (Pecs)
10 OHPT (bring grip in ev rep) + 10 Sotts Press + 5 Burpees
STRENGTH
Bench Press
Warm Up sets
5 @ 40%
Row 300 m + 6 Single Leg RDL (2 KB’)
5 @ 50%
3 Laps of Bear Crawl + 5 Broad Jumps
5 @ 60%
Row 300 + 20 Hip Bridges
Working Sets
(rest 2-3 min)
5 @ 65%
5 @ 75%
5+ @ 85% (goal is to max reps after the 5th rep)
WOD
10,9,8,7…..1
Hang Power Clean (155/105)(135/95)(95/65)
Pull Ups
1 x 100 m Run (end of drive-way and back)
(15 min cap)
