Fitness
5 minutes of hip mobility
2 K Row
Rest 1:1
2 K Row
Goal is to increase your split every 500 m over both sets
During your rest period work on hip mobility
Performance
10 minutes working on squat mechanics and hip/ankle mobility
For time
50 sand bag squats
4 sled pull
40 sand bag squats
3 sled pull
30 sand bag squats
2 sled pull
20 sand bag squats
1 sled pull
10 sand bag squats
***for the sled, drop your sand bag on it and pull (hand over hand)
***a 1 minute staggered start should help with overlap, but hey! First come first serve on the sled.
Sport
Clean and Jerk
3-3-3 @50-70%
3 @80-85%
