Wednesday, Apr. 25th, 2018

 

A) Warm Up

:30 Seconds
Walkouts
Pass Throughs
Active Samson
Active Spidermans
Air Squats
Push-up to Down Dog
Slow Sit-ups

Then

Barbell Warm Up

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

3 x 2
Push Press @ 65%

Then

2 x 5 Front Squat @ 70%
2 x 3 Front Squat @ 80%
1 x 1 Front Squat @ 90%

C) WOD

20 Min Amrap:

1 Deadlift 315/205
10 Toes to Bar
15 Lateral Bar Hops

The weight on the barbell should be heavy for a deadlift, but not max effort. This should be a load that athletes could complete 5 touch a go repetitions when fresh.