-Traps are the new abs!!
Strength:
10min Alternating EMOM
Bench Press 5 x 5
Strict Pull-ups 5 x 5
WOD:
5 Rounds
20 Back Squats 135/95#
20 Push Ups
200m Run
Weightlifting:
Muscle Snatch + Snatch Push Press + OH Squats
4 x (2+2+2)
Power Snatch + OH Squat (2sec pause) + Snatch w/ 2sec pause in Bottom
5 x (1+1+1)
Push Press + Jerk Behind Neck + Jerk(5sec hold in Split)
5 x (1+1+1) HBP
Jerk Dips
5 x 3 HBP
Speedy Push Press
60% x 3 x 20
On the minute or On the 30 whichever you can maintain
DB Incline
5 x 20
DB Rows
200 reps AFSAP
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