Warm-Up: Ja’s, high knee, walk butt kick run, 2-shuffles, 2-karaoke’s, 4-50% POSE sprints. Part #2: 20-dead-lifts, 15-power cleans, 10-shoulder press, 5-push jerks.
Strength: Dead-lifts 1) 5 x 75%, 2) 3 x 85%, 3) 1+ x 95%
WOD: “Abbate” 1-mile run, 21-Clean & Jerks, 800m run, 21-Clean & Jerks, 1-mile run.
RX: 155 / 105, L-2: 75% 135 / 95, L-1: 95/65
Stamina: 10rds of 7-ring dips, 9-pull-ups, 11-squats
Endurance: Run to Enatia and swim 20-laps.
Recovery: banded shoulders and psoas stretch
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