Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)
Core Work: Push Press 90%
5 x 50%, 5 x 60%, 3 x 70%, 3 x 75%, 2 x 80%, 2 x 85%, 2 x 2 x 90%
WOD: Increase weights each round
Complete 1 exercise before moving to the next
KB Swings 3 x 10 each arm
KB Cleans 3 x 10 each arm
KB Snatch + OH Squat 3 x 10 each arm
RidgeWOD:
Strength:
1. Conventional Deadlift: Work Up to 2 Sets of 10x at 65%
2. Pull Up Progression - remain on the bar through circuit - 3 sets
2x Weighted Pull Ups
4x Strict Pull Ups
6x Kipping Pull Ups
Auxiliary Work:
1. Rack High Pull with Bands - 3 x 10x
2. KB Heavy ROW (Each Arm) - 12x, 10x, 8x, 6x
3. Sled Push 3x Down and Back
4. Sled Pull 3x Down and Back
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