A) Skill: OHS
Tempo @22X1 5X2 Building weight.
*Tempo will dictate your load. Rest 1:30-2:00 between sets
B) Strength: BS
3X2 Back Squats @ 85% of 1RM
Rest 2:00-3:00 between
C) METCON For Time
25-30-35-40 Air squats
10-8-6-4 Deadlift (225/155)(185/135)
*40 DU after each set
D) Bedlam Armor
MAP 1 Mondays
30sec on/30sec off
3 rounds
Row
KBS
AD
DB Snatch
Burpees
Rest 2-5min and Repeat
E) CORE
8min EMOM
1. 30sec weighted hollow angels
2. 30sec arch hold