WOD
Warm-up
Dynamic Warm-up/Stretches
2 Sets
10/8 Calorie Row Sprints
10 Push Pike Toe Touch (L+R=2)
10 KBS
20 Pike Leg Lift Over (L+R=2)
Strength
4 Sets (50-60% of 1RM)
4/4/3/3 Power Jerk (no pauses)
Rest 1-2 minutes between working sets
*No pauses in dip or overhead positions. Aim to do the same weight as last week, if not slightly higher. Last 2 sets RPE 8-9.
then…
Every 2mins x 4 Sets
5 Strict Press (11X1)
Conditioning
For Time:
20-16-12-16-20
(Female Rx Cals – 16-12-9-12-16)
Calorie Row
Push-up | Bar Dips
Anchored Sit Up | GHD Sit-up