Warm Up
4 rounds for quality of:
Jog, 200 m
10 Scapular Pull-ups
Pull-up Bar Dead Hang, 30 secs
Double Front Rack Carry, 100 ft- kettlebell or dumbbell
10 Jump Squats
Weightlifting
Weightlifting Cycle Week 2
I. Every 2 mins x 6 sets: Push Jerk
3 x 3 reps @ 70%
3 x 3 reps @ 75%
II. 7 x 30s ON / 30s OFF: Power Snatch
2 x 55%
1 x 60%
2 x 65%
2 x 70%
III. Every 2:30 mins x 5 sets: Back Squat
5 x 5 reps @ 75%
WOD
5 Rounds For Time
10 Dumbbell Thrusters
2 Wall Walks
12 Burpee Box Jump Overs, 24/20 in
2 Wall Walks
RX 35 / 25 lbs
Scaled 25 / 15 lbs
Gymnastics
Every 6 mins x 3 sets
30 / 24 cal Row
18 Dual DB / KB Snatch
10 Bar Muscle Ups
RX 35 / 25 lbs
Scaled 25 / 15 lbs
Cool Down
30 seconds Deep Forward Lunge (Push Hips forward) L
30 seconds Pigeon Pose (L)
30 seconds Deep Forward Lunge (Push Hips forward) R
30 seconds Pigeon Pose R
1 minute Puppy dog pose
30 seconds puppy dog pose right (bring both arms to the right side)
30 seconds puppy dog pose left (bring both arms to the right side)
30 seconds Thread the Needle L
30 seconds Thread the Needle R
1 minute L-sit Fold Forward
1 minute Seated Shoulder Extension Stretch
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