05.04.2021

Warm Up
3 rounds
50 single unders
5 prone swimmers
10 each side shoulder taps
15 banded high pulls



Strength: strict press
4 reps @ 65%
3 reps @ 70%
2 reps @75%
1 rep @ 80%
1 rep @ 85%
1 rep @ 90+%
1 rep @ your best

skill: pull up focus
warm up with 30 reps standing hollow pull downs
A. toe assist pull ups 3,2,2,2,2*
B. negative (eccentric) pull ups 5 x(2 x 3 second descend)
today we are going to alternate between A and B
*3 options for toe assist*
1. both fee on box
2. one foot on box
3. both feet on way up and no assist on way down


WOD
"Ham Sandwich"
4 sets- rest 90 seconds between sets
Run 200m
4 devil's press 50/35 35/20
8 DB power cleans 50/35 35/20
16 sit ups
8 DB power cleans
4 devil's press
Run 200m
rest