Mobility:
– PVC Passthroughs 2×10 regular grip, 1×10 with opposite grip
– Bear Sits 1×10, each transition is slow and controlled

Skill: ABZZZZZ

3 Sets:

30s Plank
20 Plank KB Touches
10 Hanging Leg Raises

2 Sets:

30 FOBC
30 Bicycles
30 Oblique Twists

1 Set:

1 Min Hollow Body (accumulate if not unbroken)
1 Min Ring L Sit

– 12 Cap

Strength:

1) Push Press 5-5-5-5-5, increase until you reach a heavy 5. Record all your progress.

2) Squat Clean and Jerk 2-2-2-2-2, we’ve worked on a lot of positional work and now it’s time to put it into action. Increase until you reach a heavy double.

-10 Mins

WOD-

4 Rounds:

20m Burpee Broad Jump
30 Squat Jumps
20m Walking Lunge
30 Wall Ball Sit-ups (20/14

-15 Cap