WARM UP 2X'S:

  • 500m Row
  • 10 walking lunges
  • 5 inch worm walk outs
  • 10 Pit Pulls (lat pulls)
  • 10 WallPull ups
  • 1 min forearm plank hold

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Mobility:
1:00 min couch stretch each side.
2:00 min  each side bi lateral Shoulder Flexion w/ PVC on Box

Skill:
Strict Press Week 2:
70% of WM X3
80% of WM X3
90% of WM X3+ (not to failure)

Workout:
10 min EMOM                                                                                                                             5 Thrusters 95/65# and burpees.                                                                                         Top of the min athlete performs 5 thrusters and the time remaining accumulate as many burpees as possible.                                                                                                           Score is total burpees.

 

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