Movement prep
Foam roll – lats upper back
Band pull apart
Hip opener sequence

Workout
A. Strict press 5×10
B. EMOM 20
12-15 cal row
12-15 wall balls

Pulling strength and core work.

Bullet proof shoulders x 2
T-w-goblet squat y 10-10-5
Scapular push ups x15
Internal/external rotations x10/10

Shaping
Hollow body/back arch tabbata

Strength
3 rounds
Banded pull downs x10
Barbell curls x 10
Tempo Ring row x 5 @ 4242

Core
3 rounds
Turkish get up x5 each side
Ghd sit up x12-15

movement prep/warm up
barbell smash
tricep/hamstring

Clean drills
STOH drills
workout
20 mins to find a max complex

Squat clean to Thruster to push press to push jerk to split jerk.

Here’s a little motivation for today’s wod!

Great work on today’s heavy squats! Massive improve,ent on people’s positioning, balance and control keep up the good work #TeamQuwwa

Some good old pull up strength and core work today #activerecovery

Gymnasty

Bulletproof shoulders x2
T-w-goblet squat y 10-10-5
Scapular push ups x15
Internal/external rotations x10/10

Shaping
Hollow body/back arch tabbata

Strength
3 rounds
Scapular retractions x10
Kip swing drill x10 – focus on hollow and arch
Ring row/strict pull up x10/5

Core
3 rounds
Turkish get up x5
Ghd sit up x12-15

Heavy day

Movement prep
Bretzle x 5 breathes
Rolling x5
knee to chest x 8
half kneeling hip flexor x30 sec
single leg tactical frog x10
single leg lowering x10
activation
side lying clam
kneeling glute ham raises
supine banded psoas march

Workout
Back squat
6×4 at 32×4

Single leg good mornings
5 x 10 with barbell only