Strength:
On a 2min clock:
Run 200m
-then in remaining time-
ME box jumps or step ups at 20”
Rest 60 secs between rounds
* If less than 5 box jumps, lower run to 150m
Repeat for 7 rounds
WOD:
12min AMRAP
5 Deadlift
5 Power Clean
5 Front Squat
5 Push Press
** Start with a blank bar and complete 5 reps of each movement. Add 10# each round.
**If you max out before the end of the 12min, it becomes an AMRAP in remaining time of your last weight.
**If you fail a round, drop 20# and restart the round
L3: Written
L2: Add 5# each round
L1: maintain same weight
Accessory:
Double KB Front Rack Carry 3x100m
*Focus on locking in the core and not flaring the rib cage.
*Don’t let clients raise elbows too high.
*Weight should be challenging, but sets should be completed unbroken without sacrificing form.
Stretching:
Standing Forward Fold