Strength

Push Press
Build to 2 Heavy sets of 5

WOD

Teams of 3
20min AMRAP
20 cals Row or Bike
20 Box Jump Overs 24/20
20 Deadlifts 135/95
Continuous 400m Run*
*Two athletes work on the row/bike, box jump overs, and deadlifts while the other runs. Once the running athlete returns, they switch roles and continue with the AMRAP.

Comp HW

Barbell Technique Work
6x2 Squat Snatches at 50% of 1RM
6x2 Squat clean and jerks at 50% of 1RM

3 Rounds (Not for time)
10 Dips (Ring or matador)
10 Hip Extensions
10 GHD Sit-ups

Comment

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