[accordion title=”Warm Up/ Skill Transfer”]
-Run 200m @ 90-98 cadence
-Hit some warm up reps of the speed bench prior to the working weight. In-between MWOD areas of need and reverse hyper
-No run/row today
-DE Bench 70% 1RM x6 x3-4
keep speed fast. If you dont know your 1 RM test that instead of the DE.
[accordion title=”S&C WOD”]
-CF Football Grace
15 Clean & Jerks 70/50kg
Sprint 1 Full Gasser
10 Clean & Jerks 70/50kg
Sprint 1/2 Gasser
5 Clean & Jerks 70/50kg
Sprint 1/4 Gasser
-Spend 5 minute working on a goat
[accordion title=”Cool Down”]
-Immediately run 200m post workout. Focus on good skill for the duration of this run.
Light speed bench but high reps in each set, remember optional work is 18 reps, max dose is 24 reps, min dose is 12 reps. Then a heavy barbell workout (first one of this cycle) mixed in with running. This is also a benchmark for CFFB. Gasser turnaround markers will be set out.