WARMUP:
4 Rounds
6 Scapula Pull Ups
:20 Alternating Contralateral Dead bugs
5 Strict Pull Ups
10R/10L One Leg Mini Squats (work on ankle flexion)
STRENGTH/SKILL:
*If you have failed in the linear progression – try the same weight again.
**If you have failed at the same weight two times (e.g. two weeks ago you failed at 100lbs and last week you failed at 100lbs, then drop 30 lbs to 70lbs)
Week 5/8 Linear Progression
A. Heavy 5 Deadlift (+10lbs from last week)
B. 75 Banded Good Mornings
Do NOT superset
WOD:
Performance
AMRAP 15:
25 Double Unders
5 Power Snatches (135/95)
25 Double Unders
5 Bar Muscle-ups
Functional
AMRAP 15:
40 Single Unders
5 Power Snatches (95/65)
40 Single Unders
10 Strict Pull-ups
