STRENGTH/SKILL
3 Sets, same weight across:
*at last weeks tough set of 8*
Build up Sumo DL first:
1. 8 reps, Sumo DL @ 2020 tempo
F: Holding DB/KB as needed for technique
P/S:load appropriately to stick with tempo
*Time under tension should be about 4 sec per rep and 32-40 sec per set*
2. Hollow Rock
F: 15-20 Tucked Hollow Rock
P: 15-20 Hollow Rock for form
S: 15-20 Weighted Hollow Rock
rest :30 sec
WOD
"Habit"
3 Rounds for time;
10 Clean & Jerk
75 Double Unders
F: 20 Russian KBS/Slam Ball + 150 Single Under
P: 115-135#/75-90# PC + PJ
S: 185/115# PC + PJ +100 Double Unders
POST WOD STRENGTH
3 x10 Zottman Curl
3 x10 V-Up
