• 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) 6 Sets:

• Split Jerk x 3

C) 3 Sets:

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

*Arch chest each rep against bench

D) 3 Sets:

• Anchored Wt. Sit Ups x AMRAP in 30 Seconds
• Rest 15 Seconds
• Wt. Hip Ext. @ 2121 x AMRAP in 30 Seconds
• Rest 1:45 Seconds between sets

Skill:

• 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) 6 Sets:

• Split Jerk x 3

C) 3 Sets:

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

*Arch chest each rep against bench

D) 3 Sets:

• Anchored Wt. Sit Ups x AMRAP in 30 Seconds
• Rest 15 Seconds
• Wt. Hip Ext. @ 2121 x AMRAP in 30 Seconds
• Rest 1:45 Seconds between sets

Skill:

• 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:

• Minute 1 = 60 yard Double KB Front Rack Carry 70/55
• Minute 2 = 40 yard Single Arm OH Carry 70/55
• Minute 3 = 40 Second AMRAP Double KB Front Rack Front Squat
• Minute 4 = Rest

Running

4x (800m at 89% of 1 Mile Pace, 1min rest, 4x150m at 80% of 1 Mile Pace w/ 50m walking rest b/t all 150s)