Warm Up
2 rounds:
- 30 sec Close Grip Bar Hang
- 10 Cuban Press
- 5 Spiderman Complex
- Band Series
Strength:
A1) Bench Press 1×3-6, 1×6-8, 1×8-12 – increase load/reps from last week
A2) 1 Arm Upper Back Row 3×8-12/arm
Conditioning:
Partner WOD – For time:
- 10 Double DB/KB Hang Snatch
- 20 Overhead Walking Lunges
- 10 Double DB/KB Hang Clean & Jerks
- 20 Front Rack Walking Lunges
- 10 Double DB/KB Sumo Deadlifts
- 20 Farmers Hold Walking Lunges
– I go, you go
