[accordions]
[accordion title=”Warm Up/ Skill Transfer”]
-Run 200m @ 90-98 cadence
-100 quality warm up reps of the OHS. In-between sets practice Hollow body, wall bar front/back holds and MWOD areas of need
-No run/row today
[/accordion]
[accordion title=”Strength”]
-DE Box Squat
Wide stance, hip crease below parallel
70% 1rm, x 6 x 3-4
If form goes after 3 sets stop
[/accordion]
[accordion title=”S&C WOD”]
7:00 AMRAP
1 OHS 90% 1rm
10 TTB
[/accordion]
[accordion title=”Cool Down”]
-Immediately run 200m post workout. Focus on good skill for the duration of this run. Then hit the assistance work.
-3X NFT 5-15 reps
Tall Clean
Walking Jerk
Reverse Hypers
OHS
MWOD
Box Breathing
-Intent: Wide stance to get your hips strong. Gone for the 6 reps for a change. Keep barbell speed up. The wod
[/accordion]
[/accordions]
