Warm-up
5 min AMRAP – Pizza Game
Then, 3 rounds
10 sit-ups
10 KB strict press (pause at the top)
10 SA KBS
Mobility
Couch stretch
Ankle mobility
Front rack prep
Strength
10 min EMOM
Evens – 5 heavy front squats
Odds – 10 strict C2B, pull-ups or ring rows
We have done this one before. Weight on the front squats should be pretty heavy. Think about being between 60 and 70% of your 1RM front squat. Those who can pull this one off the floor should do so. But if the clean is a limiting factor, simply work off a rack.
WOD
“Bee’s Knees”
4 rounds
400m run
15 HSPU’s
1 rope climb
Gymnasty. Remember that the rope climb should be a movement that transfers to a row or a clean. Extension of the legs, then an extension of the hips, then a pull of the arms. We shouldn’t simply be standing up. Take the time to practice this one, because technique beats strength every day.
Accessory Work
3 rounds
25 straight leg, no abmat, sit-ups
25 hip extensions (bridge position)
25 flutter kicks
