Warm Up
2 rounds:
- 30 sec Close Grip Bar Hang
- 1 Arm Overhead Carry
- 5 Spiderman Complex
- 15 Rocking Hip Flexor Mob/side
Strength:
A1) Dead Stop Deadlifts 3×5-10
A2) DB Pause Strict Press 3×5-10
Conditioning:
Partner WOD – Every 10 min for 2 sets:
- 20 Double KB Hang Snatch
- 30 KB Gorilla Rows
- 20 Double KB Hang Clean & Jerks
- 30 Kettlebell Swings
- 20 KB Front Rack Reverse Lunges
- 300 ft. Farmer Carry
-split the reps
