Wednesday

CLASS PROGRAM

-mobility flow warm up- 

 -HSPU technique-

AMRAP 14

55 sumo DL high pull 53/35

55 wall balls 20/14

55 cal row

55 HSPU

scaled = HRPU

——— 

B.) Strength  

light + speed

power clean  & jerk

EMOM 10

(1+1) @ 60%

C.) core + balance

3 rounds - nft

45 sec pushup plank

45 sec elbow plank

20 plank up downs

10 reverse burpees

1 min rest

20 sec side plank (on hand)

20 sec side plank

10 cossack squats

1 min rest

D.) WZA final day skills session - for quality

3 rounds

20 cal ski

14 DB squat snatches @ 35/25

HS ramp walk (both ways) 

E.) cool down + mobility

50 cal bike

- lacrosse ball lats + shoulders + traps

50 cal bike

- lacrosse ball quads + hamstrings + hips