Pre workout mobility

Foam roller:
Quads x20
medial quads (sumo)
glutes x 20 per side
hamstrings x 20
calves x 20
lower backx20
rhomboids (arms crossed)

25 OHS Barbell
40 Shoulder pass through

 

Atarim

Technique Barbell lunge

(front or back rack by athlete comfort)

Strength 15 min:
Barbell Lunge

All athletes: establish new 5RM

Technique:
Kipping HSPU
then

Metcon:

15*10*5*
HPC 60/40
HSPU

perform 20 DU

 

Odd objects

Strength:
Lateral hold test max time men 8kg, women 5kg
then

metcon:
7 min amrap
3 ground to shoulder sandbag
6 kb thruster 32/24
9 diamond pushup

 

Dizengoff

Technique Barbell lunge

(front or back rack by athlete comfort)

Strength 15 min:
Barbell Lunge

All athletes: establish new 5RM

Technique:
Kipping HSPU
then

Metcon:
3 RFT
10 HSPU

15 wide ring rows

20 Wallball

30 DU

Post your results to the Whiteboard.