Wednesday 7/9

Plan ahead.  If you have the ability to go for a swim tomorrow do it.

Also today is a big pulling day, make sure you hit some push-aways before you come in, before you workout and then def quite a few after.

1) Clean Pulls 5 x 3 start and finish slightly heavier than last week. Drive up hip pop (arms straight) drop reset

2) Deadlift 4 x 6 nothing crazy here these should be slower moving than #1 but at no point should you struggle.  If your 6RM is 400 do 6 reps at 350 focusing on hip drive and tight backs. This is not a max effort set here its 24 heavy but perfect reps

3) On boxes or Parallettes work L-sit to tuck back to L-Sit as many times as you can in 1 set. x 5

4) For Time:
200m Run
20 KB C+J (55/35) 10/10
200m Run
15 DL (225/155)
200m Run
20 KB C+J
200m Run
15 DL
200m Run

5) Crossover symmetry (work through all) and Banded hip ext 4 x 10