• 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)  2 Sets:

• Jerk Balance x 3

B) 6 Sets:

• Split Jerk x 3

C) 3 Sets:

• DB/KB Reverse Lunges x 10 ea.
• DB/KB RDL x 10
• Incline Bench Batwing Row x 20

D) For Quality:

• Accumulate 3 minute L-Sit

*Every time you break perform 10 Hip Extensions

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)  2 Sets:

• Jerk Balance x 3

B) 6 Sets:

• Split Jerk x 3

C) 3 Sets:

• DB/KB Reverse Lunges x 10 ea.
• DB/KB RDL x 10
• Incline Bench Batwing Row x 20

D) For Quality:

• Accumulate 3 minute L-Sit

*Every time you break perform 10 Hip Extensions

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:

• 200m Front Rack Barbell Carry 185/125
• 2 Minute Front Rack Hold @100% of your 1RM Front Squat
• Rest 2 Minute

*You will need 2 bars, that Front Rack Hold from rack.

6 Sets:

• 2 minute Hill Repeats (full recovery)