Warm Up
Wall Lat Stretch
20 Toy Soldiers
10 Downdog to Updog + Toe Taps
10 Superman Planks
10 Fire Hydrants
10 T Spine Stretch
10 Floor I Y Ts
Wrist Prep
Weightlifting
Deload Week
I. EMOM 10
3 Snatch Pull + 3 Hang Power Snatch + 3 Overhead Squats
Complete the complex unbroken and build to a heavy set for the day.
II. Every 3 mins x 5 sets: Front Squats
2 x 6 @ 65%
1 x 6 @ 75%
1 x 3 @ 75%
1 x 3 @ 80%
% based on 1RM Front Squat
WOD
Option 1
5 Rounds for Time
30 / 22 cal Bike
15 Front Squats
10 Chest to Bars
RX 115 / 75 lbs
Scaled 95 / 65 lbs
Option 2
2 sets x AMRAP 6
9 Dumbbell Power Cleans
9 Toes-to-bars
9 Dumbbell Shoulder-to-Overheads
Rest 3 minutes between sets
RX 50 / 35 lbs
Scaled 35 / 25 lbs
Cool Down
1 min Scorpion Stretch (L)
1 min Scorpion Stretch (R)
10 Cat & Cow
30 secs Child's Pose
30 secs Thread the needle (R)
30 secs Thread the needle (L)
30 secs Upward Facing Dog
30 sec Deep Forward Lunge (L)
30 sec Deep Forward Lunge (R)
30 secs Pigeon Pose (L)
30 secs Pigeon Pose (R)
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