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[accordion title=”Warm Up/ Skill Transfer”]
-Run 200m @ 90-98 cadence
-3X NFT 5-15 Quality reps use a light barbell and get heavier when skill allows:
Press ups/Pull ups
Hollow body (1 rock=1 rep)/GHR
Front to wall Squat/Overhead Squat (ATG)/Clean & Jerk
MWOD/PP & Wall ball
-Run 200m, include some sprints.


[accordion title=”S&C WOD”]
10:00 AMRAP
10 Push press 42.5kg/35kg
10 Wall balls 10/5kg 10′


[accordion title=”Assistance”]
1 Arm pull ups x 5 x 5


[accordion title=”Cool Down”]
-Row 200m (before assistance work)
-3X NFT 5-15 reps
Back to wall POSE/BOF Hops
Kipping HSPU Drill/Reverse Hypers
MWOD/Box Breathing


[accordion title=”Intent”]

A Push overhead heavy workout to test your ability in this area. Then finish off with some upper body single arm pull work. Use bands as needed.




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