-Watch out for this workout it’ll getcha!
Strength: MOFO 3’s
10min EMOM Alt.
3 Push Press @ 90% W1RM
3 Back Squat @ 90% W1RM
WOD:
5 Rounds
250m Row
10 Ring Dips
10 DB Squat Cleans 40/25#
Weightlifting:
Block Snatch Pull + Snatch (mid Thigh)
70% x 1+1 x 5
Block Clean Pull + Clean (mid Thigh)
70% x 1+1 x 5
Clean Deadlift to Knee + Clean Pull
75% x 3+1 x 2
80% x 3+1 x 3
Pause Back Squats
60% x 5 x 3
65% x 5 x 3
Speedy Bench vs Bands
65+% x 3 x 15
Close Grip Bench vs Bands
2 x 8 Heavy No Misses
CrossOver Symmetry Iron Scap
10min Sled Drag
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