• Plank Hold on Forearms x 1 Minute
• Banded YTWA’s x 10 ea.
• Calves Stretch by 30 Seconds each (Use a box or object to hang heel off)
• Deep Squat to tuck jump

Strength:

A)  3 Sets:

• Jerk Balance x 3

B) 5 Sets:

• Split Jerk x 3

Skill:

• 20 Goblet Alternating Lunges (10/10)
• 15 Russian KB Swings
• 10 Renegade Row 50/35 (5/5)
• 50 yard Farmers carry 50/35

• Mobility

• Plank Hold on Forearms x 1 Minute
• Banded YTWA’s x 10 ea.
• Calves Stretch by 30 Seconds each (Use a box or object to hang heel off)
• Deep Squat to tuck jump

Strength:

A)  3 Sets:

• Jerk Balance x 3

B) 5 Sets:

• Split Jerk x 3

Skill:

• 20 Goblet Alternating Lunges (10/10)
• 15 Russian KB Swings
• 10 Renegade Row 50/35 (5/5)
• 50 yard Farmers carry 50/35

• Mobility

• Plank Hold on Forearms x 1 Minute
• Banded YTWA’s x 10 ea.
• Calves Stretch by 30 Seconds each (Use a box or object to hang heel off)
• Deep Squat to tuck jump

Strength:

Perform After WOD

A) 3 Sets:

• Pause DB/KB Walking Lunge x 20 yards (Pause at 90 Degrees for 2 seconds. DB/KB held by the side, go heavy if capable)

B) 2 Sets:

• Incline Bench Batwing Isometric Row x 30 Seconds
• Incline Bench Batwing Row x 20
• Incline Bench Lateral Raise x 15 (Chest against bench)

Skill:

• Max Distance KB Farmers Carry 70/55
• Rest 3 minutes
• Max Distance Yoke Carry @ 120% of 1RM Back
• Rest 3 Minutes
• Max Stone Hold 150/100 (Hold at stomach, no interlocking arms)
• Rest 3 Minutes

* Rest 2-3 min between reps