kCF:

MOB: Posterior Chain

WU: Dynamic Mix for Legs

5 by 100m Sprints

MOD: 8 by 3

Back Squat. Full depth. High bar or Low.

WOD: EMOM 20M

3 Power Clean

5 T2B

Weight on Power Clean will remain the same for entire 20M. Go Heavy, Stay Heavy.

 

LV1: Row for Sprints: WOD: (35/15) Hang Clean. Reverse Crunch

LV2: Row for Sprints: WOD:(65/35) Hang Clean. Lying T2B

LV3: Hanging Leg Raise

LV4: Rx’d

 

 

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