4/11/19

Barbell WOD:

1.) Power Snatch Work to 75% of your 1RM Snatch for 1x1. Then decrease weight by #5 for Drop Sets 2x1.

2.) Box Squats 4x5 Work at 60% of your 1RM Back Squat using a three (3) second eccentric tempo onto the top of the box, then explode up.

3.) Deadlift Work to 90% of your 1RM Deadlift, then decrease by #30 for Drop Set 1 x Max Effort Reps.

Accessory:

1.) Super Set 2x 10 DB upright rows, 10 DB strict press

2.) Single leg KB Deadlifts 2x10 per side

3.) 2x5 Hollow to arch transition rolls

Skill:

KB "Fun" down and back bottoms up OH KB Carry, Barbell with banded KB on each side (LIGHT!) OH Carry, 5 per arm seated bottoms up KB press

*Cycle through 2x