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3.6.20 Friyay!


Dynamic Warm up

Did your parents disapprove of the music/ tv shows you watched growing up?



PVC 1x5 (strict press, push press, push jerk, split jerk)

BB 1x5 (strict press, push press, push jerk, split jerk)

3x3 PJ from rack @ 40%, 50%, 55-60%

Strength: Push Jerk Tech

4x5 Push Jerk (from rack) 65-70%

All weight should be the same across 4 sets

Skill: Hollow Tech

2x5e (as a group)

Hollow Body


Hollow Rocks

3 rounds:

5 Hollow body rocks - roll to right into 5 superman rocks- roll to left into 5 hollow rocks

Banded Bar Kips x 10 each way

Straight arm pull down standing x 15

WOD: “Cement Mixer”

On the 3 min

for 7 rounds

400 M run


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