Prehab:
Hamstring Mobility
Banded Shoulder Stretch
Prayer Stretch (Ground/Box/Rack)
3 sets of:
6 HSPU (strict if possible)
15 GHD Situps
“Minute to Win It”
3 rounds of:
AMRAP in 1 min: (for each movement)
OH Lunges 45/25
Cal Bike
Ring Push Ups
Burpee over Parallete
Rest 1 min
Post WOD:
Light Bike/Row to flush lactate
BB Mash Traps (BB on rack)
HSPU are very much a skill and a strength. We will scale it with presses if needed. The goal for the wod is to redline. For the lunges and pushups, set a pace you can maintain for a minute. For the buprees and bike, all out effort.
Barbell:
3 sets of:
2 Snatch @ 85%
3 sets of:
1 Snatch @ 90%
5 sets of:
3 Push Press @ 87%
4 sets of:
5 Clean Deadlift @ 115% of Clean 1RM (use straps)
3 sets of:
20 GHD Russian Twists (each side)