Max Effort Upper
Strength
Press Complex (1RM – Push Press + Power Jerk + Split Jerk)
**Take from rack
WOD
“Glass Ceiling”
7 Rounds
1 Deficit HSPU
3 Burpee Bar Muscle Ups
5 Hang Power Snatches (95,65)
7 Bounds (30,24)
**20min time cap
1 Deficit HSPU
3 Burpee Bar Muscle Ups
5 Hang Power Snatches (95,65)
7 Bounds (30,24)
**20min time cap
Special Strength
3×8 DB High Pull
Special Strength
Windmill Reverse Fly
https://www.youtube.com/watch?v=mYpUNmyHa7o
https://www.youtube.com/watch?v=mYpUNmyHa7o
Abs/Core
100 Pallof Press
**50 each side
**50 each side
Finisher/Recovery
100 banded pull aparts
http://conjugatefitness.wistia.com/medias/1xwsy2lnkb
http://conjugatefitness.wistia.com/medias/1xwsy2lnkb