Warm Up
2 rounds:
- Band Shoulder Complex
- 30 sec Close Grip Bar Hang
- 15 Rocking Hip Flexor Mob/side
- 5 Spiderman 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 0RIR, rest 15 sec, 3-5 reps
Conditioning:
Partner WOD – 8 min AMRAP:
- 9 Hang Power Cleans
- 7 Front Rack Reverse Lunges/leg
- 5 Push Press
- 30 Double Unders
-Alternate rounds
