THURSDAY

Wrist wraps/tape

Knee Sleeves

Lifters

Grips

Strength Development

Thrusters from the Rack

 5 Set of 5 @ 70% 1RM

2 minutes/set

Focus:

·  Braced core & shoulders

·  Strong hip/leg drive

·  Depth in squat

Hero WOD

“T.U.P”

18-minute CAP

15 – 12 – 9 – 6 – 3

·     Power Cleans (RX 61/42½ Kg)

·     Pull-ups

·     Front Squats

·     Pull-ups

Focusing on:

·   Strong pulls

·   Braced core and good rack position for the squats

·   Strong leg drive with the squats

·   Consistent sets with the pull-ups