Warm Up
2 rounds:
- Band Shoulder Complex
- 30 sec Close Grip Bar Hang
- 15 Rocking Hip Flexor Mob/side
- 5 Yoga Push up Complex
Strength:
A) Deadlift 1×3-6, 1×8-12 – increase load/reps from last week
B1) Bench Press 1×3-6, 1×8-12 – increase load/reps from last week
B2) Strict Pronated Pull ups – 3 cluster sets: Go to 1RIR, rest 15 sec, 3-5 reps
Conditioning:
Partner WOD – 3 sets each:
- 10 Alternating DB Snatch
- 25 ft. Walking Lunge
- 10 Single Arm DB Hang Clean & Jerk (5/arm)
- 25 ft. Walking Lunge
alternate rounds
