WARM UP
Pass through
Push up
Wall sit
Static lunge
1 leg hip hinge
Push up
Wall sit
Static lunge
1 leg hip hinge
BUY IN
Strict press
5 reps 60% 1rm
5 reps 70% 1rm
Max reps 80% 1rm
* Max set ends if legs are used in any way or a rest of more then 2 seconds is taken.
5 reps 70% 1rm
Max reps 80% 1rm
* Max set ends if legs are used in any way or a rest of more then 2 seconds is taken.
SKILL
Split Jerk
WOD
12 min AMRAP
30 DU
15 Split Jerks 155/105
15 Split Jerks 155/105
CASH OUT
5 rounds of OH Squats with empty bar
Hold at bottom, coaches decide depth and length of squat hold
MOBILITY
T/S and Glute Medius
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