Mobility

T-spine roll x 2

Pigeon x 2

10 Pass throughs

10 good mornings

10 forward arm swings

10 second bar hang

Wrist Stretch

 

Warm up:

30 Dus (60 singles)

10 squats

6 hanging knee raises

40 Dus (80 singles)

10 banded squats (band around the knees)

3 strict TTBs

40 flutter kicks

 

 

Skill: EMOM x 6

Odd: 5 Unbroken TTB (or 5 unbroken kip swings)

Even: 10 Hollow holds at 3 seconds each w PVC

 

Strength:

Bent Over Barbell Rows

50%x3x6 (Use % of Clean)

 

Back Squats

60%x4

70%x4

75%x4

80%x2x3

 

WOD: “Jackie”

1000m Row

50 Thrusters 45/35

30 Pull Ups

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