WARMUP:
5 Rounds
10 Shovel Deadlifts (5 per side) https://youtu.be/qSQSkW2sXpA
10 Squats w/ Rotation https://www.youtube.com/watch?v=enThal66tUs
8 Low to High Axe Chops (8 per side) https://www.youtube.com/watch?v=DnLTYXaEfrU
STRENGTH/SKILL:
4 Super Sets
A. 4-5 x Bench Press*
B. 8R/8L Single Arm Row (AHAP)
* Gradually load weight each set until you reach 75%-80% 1RM. Your last set should be MAX REPS at 75%-80%.
WOD:
Performance Sport
5 Rounds
5 Clean & Jerks (135/95)
Then 2 Rounds of:
10 Toes-to-Bar
10 Burpees
(i.e. 1 round = 5 c&j + 10 t2b + 10 burpees + 10 t2b + 10 burpees)
Functional Athlete
Performance Athlete
5 Rounds
5 Clean & Jerks (95/75)
Then 2 Rounds of:
10 Toes-to-Ba/Hanging Knee Raises
10 Burpees
(i.e. 1 round = 5 c&j + 10 t2b + 10 burpees + 10 t2b + 10 burpees)
