FIT
STRENGTH
DEADLIFT
WORKING UP TO A 1RM
5-5-3-3-1-1-1
WOD
ÊFOR TIME
50 POWER SNATCH
1000M ROW / 1000M SKI OR 60 CAL BIKE
D – CHOOSE
F – 95/65
P – 115/75
COOL DOWN
1:00/side Underarm Stretch
1:00/side Doorway Stretch
1:00/side Standing Hamstring
1:00 Cobra
BURN
SWEAT
EMOMX12
1. 6 DBL DB HANG SQUAT CLEANS
2. 12 DBL DB DEADLIFTS
3. 14 DBL DB PUSH PRESS
CORE
5 SETS
20 BAND PULL APARTS
10 FLOOR PRESS
20 BANDED TRI PUSH DOWNS
