Warm-up Drills
I. 6:00 Dynamic Warm-up
Jog -> Run
High Knees
Shuffle
Grape Vine
Pike Walk
Tumbling
Etc…
II. Mobility
Impact/Focus #1: Thruster 1RM
Against a 15:00 running clock find a new one rep maximum Thruster
Thruster 1-1-1-1-1
Notes: 1-Rep Maximum/Percentage Calculator
Wendler’s 5-3-1 Training Spreadsheet
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Impact/Focus #2: Snatch Grip Deadlift
Warm up as needed (3 sets x 3 reps) before completing the workload below.
Snatch Grip Deadlift 2-2-2-2-2-2 (Increasing)
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WOD
5-10:00 Metabolic Conditioning
Skill Development
Complete 5 rounds for quality of
10 x Weighted GHD Sit-ups (25/15)
Notes: This a recommended skill development as you may see this movement appear in the near future. Hint. Hint.
