Monthly Mobility:

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Strength:
Deadlift/Power clean.
1)Beginners (A) – 5×5 Deadlift with weight from elements.
2) Power clean 3-3-3-3-3 Start at 80% Clean and add weight each set

MetCon: “Barraza”
(AMRAP) in 18 minutes

200 Meter Run

9 Deadlift (125/87.5kg)

6 Burpee Bar Muscle-Ups

*Scale down if needed!!
** Ask coach for scaling options.

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S&A WOD

ME Press:
Floor press 6*3 (aim for a heavy triple)
Deficit Push ups 4×8-10 (drop set if needed, full failure)
lateral raises 3×12-15
Triceps ext. 100 reps