7/25/19

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Barbell WOD:

1.) 1 Snatch + 2 Overhead Squats (5x1) Work at 75% of your 1RM Snatch.

2.) Sumo Deadlift- Work at 75% of your 1RM Deadlift for a triple. Then decrease weight (-40) for Drop Sets 2x5.

3.) Superset x 3 wide grip pull up negatives x10, plyo pushups x10

Accessory:

1.) Barbell Thrusts 3x10 :30 bridge hold following each set

2.) Landmine row/press superset 3x10 each side

3.) 50 sit ups Skill: HSPU 3 rounds: :30 frog stand balance, 10 pike HSPU from box, 5 HSPU negatives (either from a box or from the wall)