Warm-up: (10 min)
20/ 90/90 Hipswitch
10 Pass thrus
5/side dislocates
10 kang squats
10 Sotts press
5/side WGS
10 IYTS
30 Pull aparts
Strength: WEEK 12 1 Set Every 1:15
8 Sets of 3 Push Jerks (75-80%)
Metcon: Amrap 18 min
CF OPEN 12.3
AMRAP in 18 minutes
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar
DELOAD WEEK 3 Position Tall Clean 3 Sets 3 Position Tall Cleans @7/10 RPE *Positions are 2in, 6in & full squat. Power Clean 10 Sets...
Basic Prehab/Activation 10 Cal Machine or 150m Run Air runner 10 Passthrus 10 Dislocates per side 90/90 Hipswitch 10 Cat cows 10 Scapula...
DELOAD WEEK Metcon: AMRAP 30 Minutes (at easy/moderate pace) 1000m Row 100 Calorie Echo Bike/120 cal Assault Bike *Score every 10m as a...
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