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[accordion title=”Warm Up/ Skill Transfer”]

-Run 200m @ 90-98 cadence
-100 quality warm up reps of the Deadlift. In-between sets practice Hollow body, wall bar front/back holds and MWOD areas of need
-Run 200m, include some sprints.


[accordion title=”Strength”]

-ME Deadlift (regular stance, powerlifting style)
Find your 1 rep max.
-Suggested rep scheme
-1 Breath per set


[accordion title=”S&C WOD”]

2x 6:00 AMRAP (Rest 2:00)
5 Quality Butterfly Unbroken (UB) Pull ups
10 Russian KBS 2/1.5 pood
5 Press ups


[accordion title=”Assistance”]

-Tabata assisted hollow rocks
-0:20-0:10 x 8


[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


[accordion title=”Intent”]

-Intent: To find a new Deadlift PB then get you to keep good butterfly technique in a wod. Finished off with more hollow body tabata.





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