[accordion title=”Warm Up/ Skill Transfer”]
-Run 200m @ 90-98 cadence
-100 quality warm up reps of the Box squat. In-between sets practice Hollow body, wall bar front/back holds and MWOD areas of need
-Run 200m, include some sprints.
-DE Box squat 75% 1RM x 4 x 3-6
[accordion title=”S&C WOD”]
Odd minutes: C&J 80% 1RM x 2
Even minutes: Muscle ups x 2
-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.
-3X NFT 5-15 reps
Tall Clean/Walking Jerk
DE plus bands to increase your power and strong hips. Then the EMOM of heavy loads mixed with gymnastics to increase work capacity for longer duration. Finish off with “Tabata Hollow Rock Monday”