WOD NOTES:
Today we’re going to spend some time under heavy loads. And finish off with a little suck fest.
Fitness
4 sets NFT
Deep squat hold x 30-45 seconds
Band reverse fly’s x 12 – 15 reps
Dowel prayer stretch x 30-45 seconds
15 minutes
Work up to a heavy 5 Front Squat
Fort time:
12-9-6-3
Heavy Russian KB swings
Burpees
Performance and Sport
15 minutes
Snatch singles
Work up to max effort, no more than 2 misses
15 minutes
Clean and Jerk singles
Work up to max effort, no more than 2 misses
For time:
12-9-6-3
Power cleans 115/75
Burpee over bar
(Performance = 95/65)
