THURSDAY

MOBILITY

S1. Banded Lats

SPECIFIC PREP (2 rounds)

10 Banded Face Pulls (Red band)

5 Half Kneeling Single Arm Strict Press (5 per arm)

5 KB Single Arm Bent Over Row (5 per arm)

5 Plank Get-Ups + 10 Slow Shoulder Taps

STRENGTH

Strict Press

4-2-4-2-4-2

Rest as needed between sets.

Example. 40/50 42.5/52.5 45/55

Week 2 of this iteration (build on last weeks effort)

CONDITIONING

FITNESS

5 Rounds For Time:

15/12 Cal Row

12 Deadlifts

9 Kipping Knees 2 Chest

6 KB SDHP

PERFORMANCE

5 Rounds For Time:

15/12 Cal Row

12 Deadlifts 50/35

9 Toes To Bar

6 Power Snatch 50/35