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

Skill Work