THURSDAY

Wrist wraps/tape

Knee sleeves

Grips

Lifters/belt – optional

Strength Development

Curtis-P Complex

10 Minute EMOM

1 Complex/minute

Focus:

·  Engaged braced core, good back position.

·  Good elbow position

·  Braced through the lunges.

·  Strong dip and drive for the overhead

WOD

For Time

15-minute CAP

·       200-meter Run

·       15 Shoulder-to-Overhead (RX 50/35 Kg)

·       15 Pull-ups or Jumping Pull-ups

·       200-meter Run

·       12 Front Squats

·       12 Chest-to-Bar Pull-ups OR Jumping

·       200-meter Run

·       9 Thrusters

·       9 Bar Muscle-ups

RX+ would be:

200 m run, 21 + 21 reps

200 m run, 18+ 18 reps

200 m run, 15 + 15 reps

Focus:

· Pacing – fast sets

· Braced core

· Strong pulls gym movements

· Strong leg drive with the squats and thrusters