Warm Up
pull a loaded tire 100 meters – walk forward on the way out backward on the way back
Speed Strength
1. Box Squat Dynamic with chains 12 x 2 with 50% of your 1RM loaded on the bar and appropriate amount of chains. Complete with a partner on the minute or faster.
2. Clean Pulls 10 x 2 at 50% of your 1RM Clean – with a band. Complete with a partner on the minute or faster.
3. Bulgarian Split Squats
3×5 on each leg
*much heavier than week 1
WOD
20 Front Rack Lunges
300 meter tire pull
• Every 50 meters perform 5 pistols on each leg
20 Front Rack Lunges
Games (185/135) tire loaded with 135/90
Regional (155/105) tire loaded with 105/70
Open (135/95); tire loaded with 70/45