Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Crab Walk
25ft Inchworms/Hollow Hold
25ft Walking Lunges
25ft Leg Kicks
10 x Scorpion Stretch
III. Mobility
Impact/Focus #1: Overhead Squat
Warm-up as needed before completing the following workload.
Overhead Squat 5-5-5-5-5
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Impact/Focus #2: Snatch Grip Deadlift
Movement instruction/review before warm-up sets.
Snatch Grip Deadlift 3-3-3-3-3
Notes: Hook Grip…
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WOD
5-10:00 Metabolic Conditioning
“Overhead Squat” : 0
“Snatch Grip Deadlift” : 225 # x 3