03.14.2023

Warm Up
2 sets
1:00 speed steps
5 inchworms
10 each side light DB high pulls
20 second handstand hold in the hollow position



Overhead prep
2 sets
100 feet per exercise
 1. Bent Arm Waiter Walk: Maintain tension in the lats instead of the bicep. If you struggle getting the upper back and lats tight before you jerk, this can help!

2. Straight Arm Waiter Walk: Extend through the shoulder and push up into the plate as hard as you can. Elbow should be locked out.

3. Suitcase Carry- Stand up tall by maintaining a tight upper back and 360 degree pressure in the core to keep the weight from pulling you sideways. This is a great unilateral core exercise that also requires you to keep the lats tight.


Strength cycle week 1
deadlifts
5 reps @ 65%
5 reps @ 75%
5+ reps @ 85%


WOD- taken from Training Think Tank
"Breaststroke"
7:00 AMRAP
3 wall walks
6 DB snatch 50/35  35/20
12 box jump overs
Rest 1:00
7:00 AMRAP
3 wall walks
6 DB snatch
12 box jump overs