Warm-up
Spend 2 min in Z1
3 rounds
2 Turkish get-ups
5 pull-ups
10 dips
15 air squats
Mobility
10 wall squats
1 min goblet squat
1 min pole squat
1 on each calf/achilles
Strength
A1. Back Squat (3×8)
Again, think about hitting one big set of 8 and then 2 drop sets around 90%.
*trying to add weight to last week
A2. 250m row between each set @40% effort, x4
*the row is meant to simply clear the legs for the next set, recovery pace here
WOD
“Mnt. Olympus”
4 rounds
10/8 cals AB
10 clean and jerks (135/95#)(115/75#)
10 box jumps
Rest 1:30 b/n
Cool Down
Spend 5 minutes with recovery as focus
