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Wednesday 04142021

Warmup

3 rds

10 dead bugs

20 line hops

:45 bike


Barbell conditioning

Push press

10 min emom

Min 0-3 5 reps

Min 3-6 3 reps

Min 6-10 1 rep

Work to a heavy !!


STRENGTH

Deficit RDL

STANDING On A 3 “ plate

4 x8 reps

Work to a heavy !

gymnastics pulling

8 min emom

5 strict pull-ups / banded


Wod

Death by squat cleans 115/85


1 squat clean the first min, 2 squat cleans the second min, 3 the third min ... etc until you can no longer get the reps In The allotted time.





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