Warm Up:
Band shoulder series then
2 rounds:
30 sec Close Grip Bar Hang
10 DF Cuban Press
10-20 sec Top of Dip/Push up + 10-20 sec Bottom of Dip/Push up hold
8 ATG Split Squat/leg
Strength:
Pause DB Bench Press @ slight incline 3×5-8 – increase load/reps from last week
Strict Pull ups 3×5-8 @30X1 – increase load/reps from last week
Partner WOD – 3 sets each:
5 x (1 KB Snatch + 1 KB Push Press)/arm
10 x 1 Arm Row/side
15/10 Cal Row
-alternate rounds
