Warm-up
Spend 2 minutes in Z1
Then, 3 rounds with a barbell
5 deadlifts
5 muscle cleans
5 strict press
5 front squats
Mobility
Rotational drills to prep for bench
Posterior chain prep for deadlift
Strength
10 min EMOM
Evens – 5 deadlifts
Odds – 5 push press
Thinking between 60 and 70% for each lift. Speed, form and perfect execution is the goal. Not look how much weight is on my bar.
WOD
“Shark Week”
1:00 ME box jumps (24/20”)
1:00 ME wall balls (20/14#)
1:00 ME row
Rest 1:00, x4
Going to be really gross. Each movement COULD be done for a minute straight. You aren’t going to necessarily fail any one of these, but being mentally tough and pushing through all :60 is the goal. How are you going to make that happen?
Accessory Work
Banded pull-aparts – accumulate 100
Banded leg extensions – accumulate 150e
