-Getting you guys and gals ready for DBs in the Open! #TheOpenIsComing
Strength:
Banded Hips Bridge
10 x 5 On the 30sec
then
2 x ME per leg
WOD:
4 Rounds
400m Run
20 Knees 2 Elbows
20 DB Snatches 50/35#
Weightlifting:
Push Press + Jerk BN + Split Press BN
3 x (2+2+2)
Power Clean + Front Squat + Clean + Jerk (3sec Pause in Split)
5 x (1+1+1+1)
Hang Snatch High Pulls, Flat Footed
4 x 4 HBP
Back Squat
75% x 4 x 4
Close Grip Bench Press
3RM for the Day
Double DB Rows x 100reps AFSAP
Back Extensions
3 x Submaximal
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