WOD NOTES
Building some stability and endurance.
Fitness
3 sets
Goblet squats x 6
One arm DB Row x 12
Russian step up x 10 each
10 minute AMRAP
400 m row
Farmer carry x 1 length
Performance
Front Squats
(3-5 sets of 3 reps up to 75%)
Then…
3 x 3
Front Squats @80%
10 minute AMRAP
1 KM Assault bike
Sand bag carry x 1 @100/80
Sport
Dynamic prep
Indian clubs x 20
Prayer stretch x 45 sec
Russian baby makers x 45 sec
Empty bar
Power + Snatch + OHS
Snatch singles
5 sets @80%
5 sets @85%
Clean + 2 Jerks
3 sets @80%
3 sets @85%
Front Squat
Work up to 3 RM
Then 3 x 3 @80% of today’s heavy triple
