Programming note:
This is the last week of our 12 week cycle!!!
We start a de-load / open prep month in December.
WARM UP
30-60 seconds of each:
DU
Downhill skier hold with pvc
Hollow Hold
DU
Downhill skier hold with pvc
Hollow Hold
Push Up
Plank to downdog
Samson Stretch
In Line Lunge
Pass Through
Plank to downdog
Samson Stretch
In Line Lunge
Pass Through
Bergener
This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...
BUY IN
Back squat
5 @ 60%
5 @ 70%
5 @ 60%
5 @ 70%
2 x 5 @ 75%
Front squat
5 @ 65%
5 @ 70%
5 @ 75%
5 @ 65%
5 @ 70%
5 @ 75%
SKILL
TTB
WOD
Run 800m
Then
3 RFT
7 Deadlift 225/185
14 TTB
21 Wallballs 20/14
CASH OUT
Snatch pull and Clean Pull
3 x 6 @ 70%
MOBILITY
Legs
if something other than what is listed needs attention/mobility work...let us know
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