Then complete 2 sets of:
8/side Step Down on Box
8/side Side Plank Banded Side Clam
30 sec Banded Squat Hold
No tempo here just regular squats. Focus on your speed coming out of the hole!
5 Hang Squat Clean to Thrusters (115/80)
5 Thrusters (115/80)
5 Front Squats (115/80)
10 Burpees over Bar sideways x10
The goal today is to hit the barbell work UNBROKEN. If needed beginners can scale to DBs.
Complete 3 sets of:
12 Prone WTY off of the Incline Bench
12/side DB Powell Raises
10/side DB Windmills
AQAP compete 3 rounds of:
12-8-4 Sandbag to Shoulder (150/100)
20-15-10 Burpee Box Jump Overs (24/20)
15-10-5 Strict Ring Dips/Push ups
EMOM x 9 mins:
1. 7/side Weighted Hollow OH DB Press
2. 12 Pikes on Rower (squeeze at the top)
3. 30 sec Russian Twists with a plate (25/10)