MOBILITY/SPECIFIC PREP
S1. Band Lats (90 secs per side)
S2. 2 Rounds of the Below
5 Walkout Pushups
10 Banded Good Mornings
15 Ab Mat Situps
STRENGTH
PERFORMANCE
Bench Press
8-8-8-8-8
Pendlay Rows
8-8-8-8-8
Work with a partner, Partner A completes 8 Bench Press 8 Pendlay Rows then Partner B completes 8 Bench Press 8 Pendlay Rows until both partners have completed 5 rounds each
CONDITIONING
PERFORMANCE and FITNESS
AMRAP 15
15 KB Swings 24/20
12 HR Pushups
9 C2B Pull-ups or Pull-ups
6 Hang Power Snatch 40/30
Scale to Hang Power Cleans
