-Sprint and Squats! Gotta Love’em
Sprint Work:
Shuttle Sprint (Down and Back at each Increment)x2
50m-100m-150m-200m
- Rest 3mins Between Sprints
WOD:
Squat Clean Pyramid
10 Squat Cleans 145/95#
8 Squat Cleans 165/110#
6 Squat Cleans 185/125#
4 Squat Cleans 205/140#
2 Squat Cleans 225/155#
Scaling Options-
Guys start in increments of 20# lighter than Rx (first scaling option is to start at 125#) and go up by 20#
Gals start in increments of 15# lighter than Rx (first scaling option is to start at 70#) and go up by 15#
Weightlifting:
HBBS- 3sec Pause w/ Belt 1RM, then 80% xME no Pause
Push Press
5RM, then 90% x ME
UMI2
- C2B Pullups 3xSM
- Dips 3x8 or SM
- Iron Scap CrossOver Symmetry
RDLs 3x8
Walking Lunges
100m 45/35#
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