Warm-up:
row or run
accumulate 30 KB swings moderate weight (does not need to be one set)
10 Bird dogs per side
Spiderman Crawl down
Zombie walks back
10 Yoga push ups
15 Squats
Pigeon stretch each side
Strength:
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 80%
(athletes are allowed only on full breathing cycle at the top of the lift
exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
WoD:
For time:
9 Thrusters (155/105 lbs)
18 Toes to Bar
7 Thrusters
14 Toes to Bar
5 Thrusters
10 Toes to Bar
Mobility:
Lax to shoulders
Roll Posterior
Mash quads