Watm up
10 cal row
10 banded goblet squats
5/5 single leg deadlifts
50 ft bear walk
STRENGTHto
Deadlift-Build a heavy 6
CONDITIONING
EMOM30
Min 1 7/7 step ups 35/20
Min 2 5 pull ups + 10 push ups
Min 3 3 deadlifts + 10 push ups
Accessory
50 banded leg curls
100 m fat grip farmers carry
3x15 GHD back extensions
Oly wod
EMOM5
2 hang snatches + 1 snatch from the floor
Warm up 1 minute row 30/30 second side plank Then 5 rounds 1 wall walk 3 hang squat cleans (start with an empty bar and increase weight each round) 5 strict toes to bar Strength Power clean -build a h
Warm up 3 minutes max calorie row, bike or jump rope Then Tabata Russian twists Tabata push ups -3 minute max calorie row, bike or jump rope Tabata hollow rocks Tabata swings -3 minute max calorie ro
Warm up 1 minute plank 200 meter run With a partner 10/10 med ball chest passes 10/10 underhand tosses 10/10 sit up with toss Strength Bench press-Build a heavy 6 Then Bench press 3x3 Conditioning Rx
