[accordions]
[accordion title=”Warm Up/ Skill Transfer”]
-Run 200m @ 90-98 cadence
-Hit some warm up reps of the back squat prior to the working weight. In-between MWOD areas of need and reverse hyper
-No run/row today
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[accordion title=”Strength”]
-ME Back squat Find your 1RM
Use your best stance and bar position.
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[accordion title=”S&C WOD”]
-AMRAP 15:00
12 Power Snatches 30/20kg
10 push ups
[/accordion]
[accordion title=”Assistance/Skill”]
-GHD Sit ups 3-5 sets
[/accordion]
[accordion title=”Cool Down”]
-Immediately run 200m post workout. Focus on good skill for the duration of this run.
[/accordion]
[accordion title=”Intent”]
1 rep max test on the back squat. No need to do too much volume here just find the heaviest weight you can lift for 1 rep. Then a long ish wod with fast movements, low reps so you can always do “one more rep…”.Then GHD sit up, dont do too many as your core will have been working hard this session, but they should open out your hips a bit too.
[/accordion]
[/accordions]
