Pre-WOD
3X -12 Wall Ball
-Broad Jumps

-1X20 Back Squat ( Body Weight or heavier)

-10 X 100 meter sprints

Post:
Pidgeon & mountain climber stretches

Track & Field
5 Laps of the Infield + Dynamic Stretching (Warm-up)
18x7 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
6x20m Pole Vault Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2)
Pole Vault Plant Drills
Few Pole Vault Takeoffs
High Jump Fosbury Flop Takeoffs up to 1.70m with a springboard (8-step)
Gymnastics (Some Glide Kips, 2x10 Decline Pushups + 10 Pullups + 10 Ring Dips)
Some Jumping Rope + Static Stretching + Foam Rolling (Cooldown)

Pre-WOD
5X2 O/H Squat

For Time
- 200 Meter Run
- 7 Power Snatch (#135/95)
- 7 Muscle UP
-200 Meter Run
-5 Power Snatch
-5 Muscle Up
-200 Meter Run
-3 Power Snatch
-3 Muscle Up

Pre-WOD
5X2 Bench Press

For Time
500 Meter Row
30 Burpee
(Rest 2 Minutes)
400 Meter Run
30 Wall Ball
(Rest 2 Minutes)
100 II Unders
30 KB Swings (70/53)

Ann Imported.

Power Snatch- 15 Minutes to work up to
a Heavy Snatch

For time: Start with 4 Burpees & do 4 @ the top of every minute.
-20 Thruster
-20 SDLHP
-20 Push Jerk
-20 O/H Squat
-20 Front Squat
(#95/65)

Light bodyweight stuff

26 sandbag get ups 25kg

3 x Jump rope 1 min on/1 min off

For time:
50-40-30-20-10
Shoulder Press (20k bar), abmat sit ups.

200m sprint between each couplet.

10 min jog
3x20sec hangs from pullup bar
Stretch

8 rounds 20secs on/off
pushups (144 total)
Dips (111)
Pullups (80)
Squats (133)

Last round was a beast on the dips.

Not for time

1) 10-9-8-7-6-5-4-3-2-1
GHD or T2B or weighted situps
and weighted ring dips

2) 7x2 Deadlift
(135, 185, 205, 225, 235, 245, 255)

3)10-15 each side TGU with heavy weight

15

Pre-WOD: Unbroken Sets of Power Clean/Front Squat - As Heavy As Possible
5 PC/1 FS; 4 PC/2 FS; 3 PC/3FS; 2 PC/4 FS; 1 PC/5 FS

2 RFT:
-15 Squat Clean (115/75)
-15 Push Press
-15 T2B
-15 Lateral Jumps over Bar