Warm-Up:
4 laps around the gym
Banded Reverse Lunge w/Row
Active Wall Calf
Dynamic/ Prep (BB):
10 Good Morning
8 Back Squat
6 Clean Dead Lift
4 Hang High Pull
2 Tall Clean
10 Front Squat
5 Squat Jump
Olympic:
1.) Clean: 5 Min to Build to 70%
2.) Clean: 10 min to find Heavy Single for day
3.) 2 TnG Clean EMOM x 6
WOD:
10 Min ARMAP
5-10-15-20-25….
Dead Lift @ 155/105
HSPU
Accessory:
1a.) Band Pull Apart: 2 x 30
1b.) KB Single Arm Front Rack Carry: 2 x 50 yd Each
Recovery:
– Banded Lat/ Low Lat
– 360 Shoulder
– Banded Seated Straddle