Warm up Assault Bike or Row x 3 minutes @ a light pace
One set of: Sinlge Leg Hip Bridge On Bench x 10 reps per leg Russian Twists x 20 reps KettleBell Swings x 20 reps Goblet Squats x 10 reps
Mobility: partner lat stretch- one person lays face down on the floor with their triceps and elbows flat on the ground and their hands behind the neck. Elbows should be really close to the head. Other person stands over their partner and takes their thumbs and puts them into the crease in the shoulder and rotates hands around the shoulder. Now you can press down on our partner to get a lat/tricep stretch. As you press focus on one side and then the other and then back to the center.
Primer: 6 reps of jump to split -stand tall with the feet under the hips -bend slightly at the knees only and drive up in a slight jump -keeping your trunk upright, move quickly into the split position to land with equal balance between the feet -adjust the position and balance if needed and hold for 3 seconds 2 sets of 3 reps jerk balance- empty barbell and then light weight -begin with feet in a partial split position and the bar in the jerk rack position -dip straight down and drive straight back up -as the bar leaves the shoulders, keep the back foot planted and lift eh front foot to step out into the full split length -keep trunk upright and land in the full split length with equal balance between the feet
WOD Front squat + Jerk + DUs 3 front squats + 1 jerk @ 60% + 30 DUs 3 front squats + 1 jerk @ 70% + 20 DUs 2 front squats + 1 jerk @ 75% + 10 DUs 2 front squats + 1 jerk @ 80% + 20 DUs 2 front squats + 1 jerk @ 85% + 30 DUs
Post WOD: if time remains Two-Three sets of: Stationary Dips x 6-8 reps - from a box or parallette bars Rest 45 seconds Strict Pull-Ups x 5 reps (you may add weight if you’d like) Rest 45 seconds
Every minute, on the minute, for 5 minutes: Supinated Grip Barbell Rows x 5 reps- athlete picks load Roll Outs from a scooter or the barbell x 5 reps