WOD NOTES:
Time to work on some isolation exercises.
Maintain your focus on each muscle group while training.
Fitness and Performance
Front Squat 5 x 2 @70%
Bent over barbell row (supinated) 4 x 8-10
Waiter walking lunges 3 x 20 steps
Prone DB reverse fly’s 3 x 12
Sport
Snatch 3 x 2 @65-75%, 4 x 1 @80%
C&J 5 x 2 @65-80%
Front Squat 5 x 2 @70%
3 – 5 sets (for quality)
10 box jumps 30/24
25 Hollow rocks
Rest as needed between sets
When technique or form breaks down you’ve had enough.
