08-26-2021

Warm-up

400m run
25′ knee to chest
25′ quad walk
25′ figure 4
25′ pike walk
2 rounds
3 rope walks
10 strict press (empty barbell)

Mobility

PVC

Specific Warm-up

Specific warm-up – 3 sets
Set 1 – With PVC
Set 2 – With empty BB
Set 3 – With WOD weight
5 Hang power snatch
5 push press
5 sumo deadlift high pull
5 front squat

Conditioning

“Andi”
100 Hang Power Snatch (65/45)
100 Push Press (65/45)
100 Sumo Deadlift High Pull (65/45)
100 Front Squats (65/45)
*Complete all 100 reps before moving on
**Time Cap: 30min