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10/12/2020

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Warm up – 10 min: 

  • 15 Rocking hip flexor mob/side
  • 60 sec Close grip bar hang
  • 1 Arm overhead carry
  • Band series

Strength:

  • Back squat 3×5-10 @3RIR (Choose a weight that you can confidently hit for at least 5 reps, but no more than 10, with at least 3 reps in the tank.  Over the next few weeks, you will either add weight or reps to progress this movement.  If you hit all 3 sets for 10 reps, add weight next time.
  • Strict Pull ups 3 x Max reps @30X3 (>5 reps)

Conditioning: 

Partner WOD – For time:

24-20-16:

  • DB Power cleans
  • DB Front squats
  • DB Push press

100 ft. Walking lunge after each round

Split the reps