Warmup:
10 min Hips and Hamstrings
5 x 250M rower sprints (increase speed every set)
10 pistols each leg (no weight)
Main:
Speed Pause Squats ( 3 sec hold): 10 x 2 reps using 65%
Speed Banded Deadlifts (heavy bands): 8 x 1 using 70%
Assistance:
Hypers: 3 x 25 reps
Weighted Hanging Knee raise: 3 x 10
Oblique crunches: 3 x 20 ( each side)
Rest 1 - 2 hours
WOD:
9-7-5
OHS 155/115
Burpee Box jump 30/24
Rest 5 min
50 m prowler sprints x 10
rest 90sec
rest 5 min
15 Clean and Jerk 155/115
For Time
AOD
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