5.22.13.

mobility: warm-up: 8 front squats 100m run 10 single leg hip bridge/side 5. front squats 100m run 10 single leg hip bridges/side 3. front squats 100m run 10 single leg hip bridges/side strength: Front Squat 5×1 wod: Amrap 10mins 7 front squats 4 25m shuttle sprints

5.4.13.

mobility: warm-up: A. 3x 30 secs jump rope 2 arm kb swings 100m run B. movement prep wod: “Derby” 2x amrap 2 mins each 20 kb snatch 20 split jumps rest 1min 8 renegade rows 20 laterals hops rest 1 min 4 shuttle sprints 8 sandbag shoulder rest 1min

10-12-12

mobility: warm-up: 3x 5 Hang Power Snatch + OH Squat 3 Broad Jumps HFS + Pigeon Endurance: Shuttle Sprints WOD 1: 21.15.9. Power Snatch 100m Sprint