WARM UP
AMRAP 5′
5 Pull Ups
10 Walking Lunges combo
20 PVC Pass Throughs
10 Wall Balls
MOBILITY & SKILLS
Dynamic Stretch – Front Squat – Press ( Strict – Push )
STRENGHT*
Every 90″ do:
A) Snatch Grip Dead Lift
5X5 #90%
3 second pause in power position
rest 3′
B) Front Squat
5×5 #75%
CONDITIONING
5 RFT:
400 mt Run
10 Thrusters #53/35
ACCESSORY WORK*
5 Rope Climbs
rest 2 min
4 Rope Climbs
rest 1:30
3 Rope Climbs
rest 1 min
2 Rope Climbs
rest :30
1 Rope Climbs
*Do it only if you trained in August!