11-30-2021

Warm-Up

Run 200m

2 Rds

10 Banded Good Morning

5KB Strict Press (Left)

50′ OH Walk (Left)

5KB Strict Press (Right)

50′ OH Walk (Right)

10 PVC Pass Through

10 ATW/ Side

5 Empty bb Strict Press

5 Split Jerk Footwork Drill

Technique

Superset

A- Behind the Neck Split Jerk

8×4

*Focus on strong punch and lock out overhead

B- Seated DB Z Press

8×8/Side

Metcon

1-10-1

Deadlift

Bent Over Row

Hang Power Clean

S2O

RX: 75/55, RX+: 115/75