PRE: 6 Sets: Every 1:30: 4 Power Snatch (Build up to a heavy set of 4)
WOD: AMRAP 15:
10 LA Single DB Push Jerks (50/35)
-10 RA Single DB Push Jerks
-200m Run
POST: 5 Rounds: 20 Banded Dead Bugs,
20 Hollow Rocks
PRE: Heavy Day
WOD: OH Squat 5-5-3-3-3-1-1-1-1,
4 Rounds: 12 Inverted Ring Rows, 20 Mini Band Forward/Reverse Steps
POST: 3 Sets: 10 Strict Toes To Bar, :20s Hanging L-Sit
PRE: Movement Standards
WOD: Passion Wod
100 DU’s (x 3 singles)
-800m Barbell Carry (125/95/65)
-100 Burpees
POST: Mobility