Warm Up:
2 rounds:
- 15 Pause Calf/Tib Raises
- 10 Cossacks + 10 Pause Goblet Squats
- 15 Seated Leg Curls + 10 Single Leg RDL/leg
- Band Shoulder Complex
Strength:
A1) Back Squat 1×3-6, 1×6-8, 1×8-12
A2) Pause Ring Rows 3×8-12
Conditioning:
Partner WOD – For time:
- 20 Double KB Hang Snatch
- 40 Overhead Walking Lunges
- 30 Double KB Hang Clean & Jerks
- 40 Front Rack Walking Lunges
- 40 Double KB Russian Swing
- 40 Farners Hod Walking Lunges
Split the reps
