Focus:
3x10
L/R Barbell Landmine press – lunge position
superset with
3x10
L/R Barbell LandMine Bent Row
WOD:
For Time – 10 Min Cap
21-15-9
Strict HSPU
DB Squat Cleans 35/20lbs
Rest 5 Min
15-12-9 – 6 Min Cap
Alt DB Split Snatch 35/20lbs
DB Plank Pull Thrus
Skill
Empty Bar
4x10
Split jerk
Focus on footwork speed
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