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 – decrease weight each set – increase load/reps from last week
A2) 1 Arm Upper Back Row 3×8-12/arm
Conditioning:
Partner WOD – 3 sets each:
- 6 Double KB Snatch
- 9 KB Front Squat
- 12 KB Hang Clean & Jerks
- 15 KB Deadlifts
I go, you go, but while one person is working on the KB’s, the other partner is performing shuttle runs at sustainable pace
