WEDNESDAY

MOBILITY/SPECIFIC PREP

M. Banded Lats

SP. 1 Round

5 Bottoms up Press (L)

5 Windmills (L)

5 Hang Snatch (L)

5 Bottoms up Press (R)

5 Windmills (R)

5 Hang Snatch (R)

STRENGTH

PERFORMANCE and FITNESS

EMOM 7

3 Push Press

Ascending weight each set

CONDITIONING

FITNESS

AMRAP 16

16 Single DB Push Press

8 Burpee Box Step Overs

12/9 Cal Machine

8 Banded Pull-ups

PERFORMANCE

AMRAP 16

16 Single DB Push Press 22.5/15

8 Burpee Box Jump Overs

16/12 Cal Machine

8 Pull-ups

MIDLINE

Paralettes