Warm up
30 second dead hang
30 second goblet squat hold
30 second plank hold
Then 2 rounds
5 dead to active hangs
7 Scap push ups
9 goblet squats-Banded
Strength
Back squat-Build a heavy 4
Practice dips, pull ups and push ups in between sets
Conditioning ABA
A-AMRAP3
5 chest 2 bar pull ups
5 dips
5 push ups
B-EMOM4
2 Back squats
Accessory
2 minute back rack hold-As heavy as possible
Belt squat 3x8-12
Oly WOD
EMOM5
1 snatch press + 2 overhead squats
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