FRIDAY
| Warm-up:
Dynamic warm-up (up/back – high kicks, etc.) Shoulder activation (bands) Squat Activation Overhead Squats (dowel) Fire hydrants
Strength Development: Deadlift
5 sets @ 2 minutes
· 5 deadlift per set · Build to a weight and maintain it across all 5 sets
WOD
8 Rounds For Time:
16 Minute CAP
· 6 Power Snatches (RX 50/35 kg) · 4 Overhead Squats · 30 Double-unders |