12/21/22

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