Warm Up:
Warmy
3 rds. of;
10 wall ball squat cleans
7 squat jumps
5 KB swings
Finish with 35 DU’s
Xfit WOD:
3 rounds for time:
25 Wall Balls 20/14
25 Russian KB Swing 53/35
25 HRPU’s
Pull up work;
For the next 2 weeks sets and reps will consist of your 3RM (weighted)
3,2,1,1 x 4 days, on the 5th day increase the rep scheme to 4,3,2,1 then rest the 6th day. Increase your weight 2.5-5#’s the second week. After the “strength” period, we’ll focus on volume for 2 weeks with less weight but more sets and/or reps. You should see a 20%-30% increase in your 3RM.
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