WOD

Thursday
Movement Prep
SQUAT/HINGE #1
"2-3 sets
10 Kang Squats
10ea Single leg Hip Thrust
5ea Dead Stop Shrimp Squats
30s Plank "
Strength & Conditioning
Metcon
3 Sets
A1 - 15-20sec Pull up hold @top
A2 - 20-30sec Seated L hold
A3 - 30-40sec Ring support hold
- this should be for quality, build strength in positions.
Metcon (AMRAP - Rounds)
Every 3 Minutes for 5 Rounds

2 sets
8 TTB
6 Pistols
2 Power Snatches
Rx - 80/50
Int - 60/40
Sc - 50/35

* scored on your amount of rounds you can complete over the 5 sets.
* Snatches should be hard, some athlete may need to go up in weight.
Accessories
Metcon
4 Sets
30m Sled drag (tough weight)
12 GHD sit ups
6 Pegboard pull ups
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