February 03, 2019
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WARM-UP
400 meter Run
Walking Lunges
Toe Touches
Bear Crawls
Russian Kicks
12 SUPERMANS
12 Glute Raises
12 Iron Cross
12 SCORPIONS
Then:
Barbell Warm-Up:
5 Good Mornings
5 Back Squats
5 Alt Elbow Rotations
5 Strict Press
5 Stiff Legged Deadlifts
5 Front Squats
INTRO SKILL WORK
Fundamentals:
– Squat
– Front Squat
– Overhead Squat
STRENGTH WORK
Back Squat 3RM
(Find New 3RM)
*3-3-3-3-3…
*Use as many sets of 3 as needed.
WOD
190203
12 Min AMRAP of:
75 Double-Unders
100 Meter DB Run, x1 – #50/35
OLY WK4 DAY1
WORKOUT
Hang Power Snatch (mid-thigh) – 60%x3, 65%x3, 60%x3, 65%x3, 60%x3, 65%x3
Jerk Spring – 85%x3x3
