“Here is where you become the person you always wanted to be. You find the strength, and the courage, and the sheer guts to get through what you do not want to do. And you finish.”
Mobility: Deadlift Prep
WOD: Part 1: Deadlift: No more than 2 attempts to achieve 20 rep max.
touch and go, no resting on floor. (Compare)
Part 2: Tabata- 20 sec on, 10 sec off x 8
KB swing, Pushup, Box Jump
(1 min rest between each movement)
Oly Lifting: Jerk Progressions: press/pushpress/push jerk/jerk- behind neck/shoulder rack. Landing positions and recovery.
jerk behind neck 3×3
Endurance: Run: 4-8 x 400m, rest 1:30, hold within 3-5 seconds
(Sub 500m. Row if needed.)