W.U. Group PLYO Drills (Coach's discretion)

W.O.D  5 RFT of

  • 400M Run
  • 21 x KB Swings 53/35
  • 12 x Deadlifts 155/105

Aux:  5 Rounds of

  • Crossover Symmetry 3-Pos Shoulder work
  • 30 x 4 Count Flutter Kicks (120 reps)
  • Single Arm KB Bent Over Row x 10-12  on Left and Right
  • 30 x 4 Count Bicycle Kicks
  • 10 x Good Mornings 95/65 or less

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OLY Group:

  • C + J: 75% x 2(20, 80% x 1 (3)
  • Snatch Deadlift: 110% x 4 (5)
  • Front Squat: 87% x 3 (5)

W.O.D for time is

  • Bear Crawl 200ft then

30-20-10 of

  • DB Power Clean + Push Press 50/35

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