Warm-up
10 minutes of tic tac toe battle of death
Mobility
Box based mobility session
Strength
3 rounds, no rest b/n sets, 2:00 between rounds
A1. Banded Russian KBS – 20
A2. SL Romanian DL – 8e
A3. Ring rows – 10 w/feet elevated
GPP work. Really prioritize good, healthy movement over heavy weights. Find the tension in the KBS, make sure you are using your big muscles in the RDL’s, and make the ring rows as hard as possible while still achieving full ROM.
WOD
“Grass vs Clay”
14 min AMRAP
200m run
20t SA hang squat clean
20t S2OH
Athletes use 1 DB (50/35#)(40/25#) and complete 10 reps of each movement in each hand.
More unilateral work which requires a huge emphasis on core engagement. Hang squat clean will be tricky. So make sure you take the time to practice a few at lighter weights.
Accessory Work
Banded rotations – accumulate 100
Banded ab pull downs – accumulate 100
