Strength

Strict press 3x10 across

first 5 reps with a 3 second negative

 

WOD 

15-12-9

Squat cleans 115/75

Chest to bar pull ups  

Handstand push ups

 

HW 

GHD

3 rounds  

15 sit ups  

-starting with a 5 sec hold at parallel with an additional hold every 5 reps 

15 hip extension  

 -starting with a 5 sec hold at parallel with an additional hold every 5 reps

5 glute/ham raises

 

 

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