Wednesday
Warm Up: 3 Rounds- 10m Inchworm, 10 Burpees, 10 Scorpions
A. Mobility – Couch Stretch – 4 positions
B. Skill – EMOM 10 Minutes
8 Pistol Squats (Alt) + 100m Foot Sprint
Performance Athletes – Front Rack a light kettlebell
C. WOD – 4 Rounds for time
10 Chest to Bars (Scale- Reg Pullups)
10 Handstand Pushups
10 Toes to Bar
10 Thrusters (45/30kg) (Fitness: 35/20kg)
OLY LIFTING
A. Squat Clean 3×5 @75% (R1 Min)
B. Split Jerk (from Racks) 3×3 @75%
C. EMOM 8 Minutes
Power Clean + Hang Squat Clean + Squat Clean + Split Jerk 60-70% Clean
