WOD
Warm-up
Mobility: Ragdoll, Hamstring, Adductor, Child’s Pose Box Stretch
2 Sets
20sec Copenhagen Plank e/side
6e/leg Box Blast Off
12 Alt KB Crossbody RDL
100m Run
Strength
4 Sets (working sets)
5 Tempo Deadlifts (3111)
Rest 2 Minutes between each working set
Tempo: 1sec ascent, 1sec pause at top, 3sec descent, 1sec in bottom position (not T&G)
Conditioning
AMRAP 10 Minutes:
3-6-9-12-etc…
Box Jump (24/20) | (30/24)
Hang Power Snatch (95/65) | (115/75)
Pull-up | C2B