Warm up
10 Air Squats
10 Air Squats (Arms Over Bar)
10 Hang Power Cleans
Elbow/Shoulder Bar Stretches
05 Hang power Cleans/05 Front Squat
Front Squat Warm up 1 x 10 - 1 x8 - 1 x 6 - 1 x 4 - 1 x 2
5 x 4 Reps Across (using 2 rep weight)
Hang Squat Cleans 6 x 3 reps light to medium weight.
(concentrating on speed under the bar)
(heaving snatch balance was used in between sets
to build confidence and speed under the bar)
“Lightweight Fighter” Group Warm Up: 2 Rounds 5 Inch Worms 10 Spider Lunges 10 Mobility Squats 10 T Press Ups WOD: 3 mins on / 1 min off x 9 rounds RXD Option: Must be completed as prescribed 6 DB Sna
“Franemies” Group Warm Up: 2 Rounds 250m Row 10 Air Squats 10 Bar Rows 10 Push Press (EB) 10 Step Ups Extra Warm Up: Thruster Mobility WOD: For Time RXD Option: Must be completed as prescribed. 21 Thr
“Dawn Of The Dead” Group Warm Up: Coaches Pick WOD 1: AMRAP in 15 mins RXD Option: Must be completed as prescribed. 12 Chest 2 Bar Pull Ups / Strict Pull Ups 1 Hill Run 3 Wall Walks SCALED Option: Sca