[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 80% 1RM x2 x6-12
keep speed fast. If you dont know your 1 RM test that instead of the DE.
[accordion title=”S&C WOD”]
-2x 6:00 AMRAP
10 ring rows
10 dumbbell power cleans
15 dumbbell swings
rest 2:00 between rounds
-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.
Speed bench, week 3 so 80-90% plus bands and ensure it’s fast. Then a wod with lots of ring pull movements and db cleans to get your shoulders stable. Also the db Russian style swings will help the scapular strength!