THURSDAY

THURSDAY

MOBILITY/SPECIFIC PREP

M. 

Lying Banded Hamstring (90 secs per side)

SP. 

1 Round

10 Bird Dogs 

5 Cat Cows 

10 Banded Assisted Good Mornings 

15 Lying Hip Extensions 

STRENGTH

PERFORMANCE 

Deadlift

On the Minute x 3:

5/4 Cal Airbike 

2 Deadlifts

FITNESS 

Scale Airbike to 4/3 

On the Minute x 3:

5/4 Cal Airbike 

4 Deadlifts

Rest 1:00

On the Minute x 3:

5/4 Cal Airbike 

3 Deadlifts

Rest 1:00

Keep weight the same in each EMOM

Finish on a Heavy Double 

CONDITIONING

PERFORMANCE

For Time

2 Rounds:

6 Power Snatches (40/30)

6 Bar-Facing Burpees

6 Pull-ups 

2 Rounds:

6 Power Snatches (50/35)

6 Bar-Facing Burpees

6 Pull-ups 

2 Rounds:

6 Power Snatches (45/32.5)

6 Bar-Facing Burpees

6 Pull-ups 

FITNESS

Scale to Power Cleans and Band Assisted Pull-ups or Ring Rows