Prehab
30 cal assault bike
2 sets:
10 sldl (donkey kicks)- holding two dumbells
10 single arm strict press – each arm
mobility board
MetCon
For time:
15-10-6
thrusters(135/95#)
bar muscle ups
Scale options:
C2B pullups
pullup/pushup
12 min time cap
– post wod stretching
1 min pigeon
tricep band stretch
Strength
Halting clean deadlift-reset clean & jerk
1-1-1-1-1
- from the floor raise barbell to just above the knee…pause(2 secs)..bring barbell back down to ground…reset…then clean and jerk
- work up to heavy single