Monday (Practice / Phosphogenic 1-10 sec bursts)
Warm-up: Complete 1 Round (10 min)
300m Row / 15 Wall Squats / Pole Squat Grind (30 seconds) / Ball Hip and Glute mash (45 sec.) / 10 Body weight Pitcher Squats / 10 BB Strict OHP / 5 BB Push Press / 5 BB Push Jerks
SOD
4×5^ / Leg Pitcher Squats (AKA Bulgarian Split Squats) (KB or DB) AND 3 x 10 GHD Sit-ups (18 min)
WOD 1
EMOM for 5 rounds (5 min)
Build to a heavy Push Press (from the rack if needed)
Then transition to WOD 2 (1st Jerk should be at or close to 5th set of PP)
WOD 2
E 90 sec. for 5 rounds (7 min 30 sec)
Build to a heavy Jerk (split or push) (from the rack if needed)
