WOD:
#clean up
5 Rounds
8 S-DB Squat Cleans 50/35 (Rx+70/50)
16 HSPU *Kipping or Strict **Scale to Inverted HSPU, Hand Release Pushups or Strict DB Press
11 Min Cap
*Competitor/Open Gym 6 Rounds 12 min Cap
*The S-DB Squat Clean should start like a DB Squat Snatch, but you’re only pulling to the shoulder instead of the OH position. You do not need to alternate sides each rep.
STREGNTH:
#back rack lunges
Back Rack Lunge Steps
Every 2:00 for 12:00
8 Steps (4/leg)
*Competitor/Open Gym – every 2:00 for 20:00
FINISHER:
EMOM 9
18 Alternating Pistols *Scale to BW Lunges or Jumping Split Lunges
15/12 Calorie Ski or Row
50′ Sled Push (Heavy)
Alternate Movements OTM
*You should be able to finish each movement by the :45 mark or faster. Load up a sled of your choice and push or face forward and drag.
BODYBUILDING:
Bench Press 6 sets: 8-5-5-3-3-1 reps
Reverse Grip Barbell Bench Press 4 sets of 10
Double DB Incline Bench 4 sets of 10
Flat Bench DB Chest Fly 4 sets of 10
Barbell Drag Curls 3 sets of 10
Standing Alternating DB Curl 3 sets of 10
