Dynamic Warm-Up – Mobility Prepare  for..

Test-1 minute Handstand hold  ( 1 minute attempt. Goal is to hold 1 minute or build up too through position progression)

2 Rds of:
2x Deadlifts *(Start @ 50-60% 1 RM )
4x Jumping split lunges 
1x HSPU  

A.Strength – Skill: 21min “E3MOM”
3x Deadlift
8x Jumping split lunges (4 each leg) “Explosive High Jump”

2x Strict HSPU or strict progression
*Climb in weight with good mechanics to today’s AHAFA 7×3 sets (Start @ 50-60% 1 RM. Avoid big jumps in lbs.)

B.WOD :10 Min E2MON”
5 Sets of:
20 second sprint of  AAB – Row or Ski -Erg 

3x SDLHP 135/95 115/73 95/63
3x Power cleans

5-7 minutes-Team Cool down.3-5 sets x10 Windshield wipers + 10 Knees to Elbows, every 20 stop. Do 1  Mobility hold coaches choice for 30-20 sec each body part till finished with 5 sets.

Find heaviest sumo deadlift x3 (weight is the score)


35 min (# of rnds is the score)
Sumo Deadlift x3 @9RPE of your heaviest
Man makers x5 w/60/40 DB
Run 200M (Slow out sprint back)

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