Skill:
3 Rounds @ 1 min each - KB Prying Goblet Squat
Strength:
Back Squat
Working Weight / Training Max @90% [1RM] or @100% [3RM]. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.
1x3@70%ww
1x3@80%ww
1x3@90%ww (no AMRAP)
REST
1xAMRAP@70%ww (deload set)
NOTES: Athletes should push themselves on the deload AMRAP set, as long as the reps are good quality, try for 15-20 reps!
WOD:
For Time:
3 Rounds of “Kelly”
400m Run
30 Box Jumps or Alt. Step-ups @24/20”
30 Wall Balls (20/14)
SCALED:
4 Rounds:
200m Run
15 Box Jumps or Alt. Step-ups
15 Wall Balls
@Home Option:
For Time:
3 Rounds of “Kelly”
400m Run
30 Box Jumps or Alt. Step-ups @24/20”
30 DB/KB Goblet Squats (30-35/20-26)
SCALED:
4 Rounds:
200m Run
15 Box Jumps or Alt. Step-ups
15 Wall Balls DB/KB Goblet Squats (30-35/20-26)
NOTES: Score Time and record wall ball weight. The full version of this workout is on the longer side due to high volume, recent foundations grads or athletes that haven’t been training for an extended period of time should modify further to the scaled kelly option.
Accessory Work:
Mobility / Pre-hab Segment (Levi)
4x12 - Banded face-pulls/pull-apart
*Attach light band to rig post, pull band to face while pulling band apart at the same time*
4x12 (6R/6L) - Single leg deadlift with KB or DB
Tips and variations https://youtu.be/0DWqrBVykpA