03.08.2022
Warm Up
2:00 cardio choice
2 rounds
5 each side perfect stretch
10 Kang squats
10 banded PVC RDLs on rig
Primer
2 sets
A. Bulgarian split squats x 20, athlete picks load
B. back extensions (supermans) x 20
C. frog pumps x 30
Strength
Deadlift week 15
50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+
WOD
"A Quickie"
AMRAP 7:00
10 thrusters 95/65 75/55
10 wall balls 20/14
10 hang power cleans 95/65 75/55
10 wall balls
10 hang power snatch 95/65 75/55
10 wall balls