- A) 5x 3 Snatch Grip PP + 2 Snatch balance with a pause at bottom
Build with each set or find a comfortable working weight to ensure solid technique if this is new for you.
Rest 1:00-2:00 min between sets.
- B) 3X2 FRont Squat @ 85% of 1RM
Rest 2:00 between sets
- C) 13Minute Partner WOD
Score is total cals on the rower
1 partner rows while other partner completes:
100mrun
8 PC (95/65) (75/55)
8 front squat
8 s2Oh
- D) Bedlam Armor
5-7 strict PU rest 1:00
5-7 strict dips (ring or box) rest 1:00
X 4 sets
+
3x +
30 banded pull aparts
Rest :30
30 banded tricep pull downs
Rest 1:00
- E) tabata 20sec on/10sec rest for 8sets
Alternate between:
- t-tucks
- plank hold
Rest 3:00
Repeat*