• Side Plank Hold on Forearms x 30 seconds ea.
• Bent Over weighted YTW x 10 each
• Rolling Squats/Pistols x 45 Seconds
• Jump Rope x 1 Minute
• Single Leg Standing Balance x 1 minute Each

Strength:

A) 5 Sets:

• 3 Position Pause Clean Deadlift (Just Below Knee, Above Knee, Mid Thigh) + Power Clean

B) 3 Sets:

• Pendlay Row x 8
• Bent Over DB Lateral x 12

C) 4 Sets:

• 25 yard Empty Sled Push (As Fast As Possible)
• Rest as needed

D) 3 Sets:

• 25 yard Sled Push (As heavy as possible)
• Rest as needed

Skill:

• Mobility

• Side Plank Hold on Forearms x 30 seconds ea.
• Bent Over weighted YTW x 10 each
• Rolling Squats/Pistols x 45 Seconds
• Jump Rope x 1 Minute
• Single Leg Standing Balance x 1 minute Each

Strength:

A) 5 Sets:

• 3 Position Pause Clean Deadlift (Just Below Knee, Above Knee, Mid Thigh) + Power Clean

B) 3 Sets:

• Pendlay Row x 8
• Bent Over DB Lateral x 12

C) 4 Sets:

• 25 yard Empty Sled Push (As Fast As Possible)
• Rest as needed

D) 3 Sets:

• 25 yard Sled Push (As heavy as possible)
• Rest as needed

Skill:

• Mobility

• Side Plank Hold on Forearms x 30 seconds ea.
• Bent Over weighted YTW x 10 each
• Rolling Squats/Pistols x 45 Seconds
• Jump Rope x 1 Minute
• Single Leg Standing Balance x 1 minute Each

Strength:

Perform After WOD

A) 3 Sets:

• RDL x 15 @ 50% of 10RM Sumo Deadlift

B) 4 Sets:

• 25 yard Empty Sled Push (As Fast As Possible)
• Rest as needed

Skill:

• Minute 1: 8 Medball Squat Overhead toss 20/14 (Focus on speed out of the bottom not weight)
• Minute 2: 6 each Step Up jump (Perform all 6 on 1 leg, then 6 on other)
• Minute 3: 6 Double clap push up/Plyo Push Up
• Minute 4: 6 Chest to Bar Pull Up + 6 Toe to Bar
• Minute 5: 5 each Weighted Pistol 55/35
• Minute 6: 12-20 GHD sit up

  Intent:
  Scale to keep moving. Pick reps or weight that will allow you to make the desired stimulus in each minute. Should have :15-:20 rest each minute.

•  Mobility