Warm-up:

Dynamic warm-up (up/back – high kicks, etc.)

Shoulder activation (bands)

Squat Activation

Overhead Squats (dowel)

Fire hydrants

 

Strength Development:

Deadlift

 

5 sets @ 2 minutes

 

·     5 deadlift per set

·     Build to a weight and maintain it across all 5 sets

 

WOD

 

8 Rounds For Time:

 

16 Minute CAP

 

·    6 Power Snatches (RX 50/35 kg)

·    4 Overhead Squats

·    30 Double-unders