WARM UP: (0600 to 0610, 0830 to 0840)
Individual warm-up / Trainer’s choice– make sure athletes break a sweat!

SKILL: (0610 to 0620, 0840 to 0850)
2 Rounds of:
10/side one-armed OHS (with KB or Dumbell)
10/side Windmills
10/side one-armed KB Swing

WOD (0620 to 0650, 0850 to 0920)
3rd Alarm – Rx 2nd Alarm – Rx 1st Alarm – Rx
Heavy Day
Complete (10, 7, 4, 1, 4, 7, 10) reps of:
*Dead Lift
*Power Clean
*Push Jerk


Trainer Notes: 1) Help athletes learn to safely attempt heavy attempts/one rep max.

COOL DOWN
EZ 400m Run, EZ 500m Row or 250 EZ Jump rope
Foam RollerStatic Stretching