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9/10/2021

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Warm up:

2 rounds:

  • 10 Kneeling Knee Flexion/Extensions
  • 10 Cossacks
  • 10 Pause Goblet Squats
  • 20-30 sec Hanging Knee Raise Iso Hold

Skill/Primer:

5 min EMOM:

  • Power Clean x 1.1.1

Strength:

  • Back Squat 4×7 – increase weight from last week
  • Pause Calf/Tib Raise 3×15

Accessory/Conditioning:

Partner WOD – 3 sets:

  • 8 Bulgarian Split Squat/Leg
  • 12 Sandbag Hip Thrusts
  • 16 KB Sumo Deadlifts

I go, You go style

Core: 

Tabata Tempo Sit ups