11/28/22

Warm up

10 Al bike

Then 3 rounds

30 second active hang

30 seconds of banded squats

30 second L sit

Strength

Back squat-Build a heavy 6

Conditioning

ABA

A-AMRAP2

5 chin ups

5 ring dips

B-Every 90 seconds

3 back squats

30 seconds of hollow rocks

Accessory

3x5 snatch grip deadlift

3x7 barbell hack squat

3 minute hollow hold

Oly WOD

EMOM5

3 snatch pulls