Warm-up:
1 Round
2nd floor run
16 Alternating Warrior Squats
10 IYTS
10 Bodyweight cuban presses
10 Sprawls
5 Worlds greatest stretch
Wrist prep
Strength
Every 2 min x 5 sets
5 Hang power cleans @60-65%1RM
Low hang cleans is permitted
Weekender: EMOM x 16
Min 1: 21 Deadlifts (95/65)
Min 2:15 Box jumps (24/20)
Min 3: 9 Thrusters (95/65)
Min 4: Rest
*Scaled:
15-12-9
75lbs Thrusters
Metcon: 5 rounds at easy/moderate pace 100ft Reverse Sled Drag (moderate) (OR backwards walk uphill, or with dumbbell/plate, or on...
Basic Prehab/Activation 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 10 Jumping airsquats 10...
Warm-up: 1 Round 2nd floor run 16 Alternating Warrior Squats 10 IYTS 10 Bodyweight cuban presses 10 Sprawls 5 Worlds greatest stretch...
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