Thursday, May 7

Warm-up

Run 400 meters

10 Russian KB swings

10 America KB swings

5 low box jumps

5 medium box jumps

5 high box jumps

10 GHD sit-ups

10 Hip extensions

 

Oly Lift Technique

Split Jerk – Going for form 3×50%, 3×65%, 3×75%

Front Squat- 3×65%, 2×75%, 2×80%, 1×90%, 1×100%

 

 

WOD

3 Rounds for time:

30 DB push press

30 Box jumps 24”/20”

30 ABmat Sit-ups

Row 400

 

L1- Choose weight and box height

L2-35/25lb

L3- 50/30lb

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