Skill:
4x10 - low plank w/kB pull through
Strength:
Deadlift
Reset Working Weight / Training Max @90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.
2x5@75%ww
1x5+AMRAP@85%ww
WOD:
"11.2”
15 min AMRAP:
9 Deadlifts @30-40% / 3-4 UB Rds (155/105)
12 Hand Release Push ups
15 Box Jumps or Step-ups (24/20)
**Repeat from 12-08-16 & 01-08-15**
Accessory Work:
EMOM x8
1x Power Snatch + 3x Overhead Squat @ 70-80% 1RM