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