• Side Plank Hold on Forearms x 30 Seconds Each
• Prone Isometric YTW Hold x 20 seconds ea.
• Seated Elbow on Knee External Rotation x 10 ea.
• Cossack Squat x 10 ea.
• Standing Broad Jump x 5

Strength:

A)  4 Sets:

• Tempo Front Squat x 5 (Work up to 68-70% of 1RM)

*5 Seconds down, 0 pause, 1 second up, 1 second pause

B) 4 Sets:

• Single arm DB Bench x 8 @30-35% of 1RM Bench

C) 3 Sets:

• Partner Assisted Eccentric Glute Ham Curls x 6-8 (Partner holds heels)
• Prone Flat Bench DB Row x 10

D) 2 Sets:

• DB/KB Walking Lunge w/2 sec pause at 90 degrees x 20 yards
• Max Rep Push Ups 2″ off ground
• DB/KB Step Ups x 10 ea.
• Band Pull a Parts x 20

Skill:

• Mobility

• Side Plank Hold on Forearms x 30 Seconds Each
• Prone Isometric YTW Hold x 20 seconds ea.
• Seated Elbow on Knee External Rotation x 10 ea.
• Cossack Squat x 10 ea.
• Standing Broad Jump x 5

Strength:

A)  4 Sets:

• Tempo Front Squat x 5 (Work up to 68-70% of 1RM)

*5 Seconds down, 0 pause, 1 second up, 1 second pause

B) 4 Sets:

• Single arm DB Bench x 8 @30-35% of 1RM Bench

C) 3 Sets:

• Partner Assisted Eccentric Glute Ham Curls x 6-8 (Partner holds heels)
• Prone Flat Bench DB Row x 10

D) 2 Sets:

• DB/KB Walking Lunge w/2 sec pause at 90 degrees x 20 yards
• Max Rep Push Ups 2″ off ground
• DB/KB Step Ups x 10 ea.
• Band Pull a Parts x 20

Skill:

• Mobility

• Side Plank Hold on Forearms x 30 Seconds Each
• Prone Isometric YTW Hold x 20 seconds ea.
• Seated Elbow on Knee External Rotation x 10 ea.
• Cossack Squat x 10 ea.
• Standing Broad Jump x 5

Strength:

Perform After WOD

A) 3 Sets:

• DB/KB Walking Lunge with pause @90 degrees x 20 yards each

Skill:

• 3,6,9,12 ect… Handstand Push Ups
• 9 Power Clean 165/115
• 3,6,9,12 ect… Chest to Bar Pull Ups

A) 4 Sets:

• 250m Row @ 88% of 2K pace, w/250m easy recovery between sets

B) 4 Sets:

• 250m Row @ 100% of 2K pace, with 60 seconds rest between sets