Olympic:
1.) Power Shrug 8r x 2s @ 70% / 8r x 2s @ 80% / 6r x 2s @ 90%
*Use Straps and do not let go of the bar once you pick it up – make shrugs explosive*
*Rest 60 seconds b/t sets
2.) Clean Grip Power Snatch: 5x@60% / 4r x 2s @ 65% / 3r x 2s @ 75%
Strength:
1.) Deadlift: 3x@70% / 3x@80% / 3+ @90%
Skill:
12 min ALT. EMOM:
– 30 Sec. HS hold
– 3 MU (or attempts)
– 20 sec. L Sit
WOD/ Conditioning:
“Satan’s Bike Ride” on Air Assault
– Tabata Ride
– Walk/Rest 3 minutes
– Tabata Ride
Accessory:
Banded Good Morning: 2 x 25