11/17/22

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

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