Friday 2/19

Fitness

Strength 

A. Back squat - 75-80% - 4 reps X 5 sets 

B1. Skater squats 5 reps/leg X 3 sets 

B2. Hr push ups 15 reps X 3 sets 

Wod 

60 single unders

9 deadlifts 

6 hang power cleans 

3 thrusters (95/65)

Performance 

Strength 

A. Back squat 80-85% - 4 reps X 5 sets 

B1. Pistol work - 5 reps per leg X 3 sets  

B2. Ring push ups - 15-20 reps X 3 sets 

Wod 

9 minute amrap 

36 Dbu 

9 deadlifts (135/85)

6 hang power clean 

3 thrusters 

ZONE

Skill 

A1. Db walking lunges 20 total reps X 3 sets 

A2. Skater squats 5 reps/leg X 3 sets 

A3. Hr push ups 15 reps X 3 sets 

Wod 

9 minute amrap 

60 single unders 

9 kb deadlifts 

6 burpees 

3 Db thrusters