[accordions]
[accordion title=”Warm Up/ Skill Transfer”]
-Run 200m @ 90-98 cadence
-5-15 reps
Pull Ups
Sit Ups
Squats
Press ups
GHR
OHS
MWOD/GOat work
[/accordion]
[accordion title=”S&C WOD”]
OHS 1-1-1-1-1
FS 1-1-1-1-1
BS 1-1-1-1-1
*The goal is to increase for each set and start the next movement with what you ended with. Be strategic with your starting weights – you ONLY GET 5 SETS PER LIFT. If you successfully get the 5th set and don’t fail (thinking you probably could lift more..), well, here’s your warning: don’t let that happen. You only get 5 sets.
[/accordion]
[accordion title=”Assistance”]
Tall Snatch 75% 1RM x2 x5
[/accordion]
[accordion title=”Cool Down”]
-Immediately run 200m post workout. Focus on good skill for the duration of this run.
[/accordion]
[accordion title=”Intent”]
Big task of Barbell lifts. Go for a new PB if you can!
[/accordion]
[/accordions]
