Warm-up
Spend 2 minutes in Z1
Then, 2 rounds
20 lunges
15 air squats
10 ring rows
5 inchworms
Mobility
CFP squat mobility session; pigeon, spiderman, couch.
Strength
Back squats – high rep with a high percentages.
8@70%
6@75%
4@80%
2@85%
WOD
“Double Jeopardy”
2 rounds
30/25 cals AB
30 wall balls
30 power snatches (95/66#)(75/55#)
This is the sleeper workout for the week. 2 rounds of this one is going to hurt and there is a firm time cap it at 18:00. The key to this one is to have big goals. Set yourself up for success by breaking off big chunks of the 30 right from the beginning. 20/10 would be an amazing way to get through this workout.
Accessory Work
Quick core complex
:05 hollow hold
5 crunches
5 v-ups
5e jackknives
:05 hollow hold
Rest :30 between rounds
