Day 2)
Warm Up
3rds
Row 300m
20 band pull aparts
10 single arm upright row (each side)
Strength/Skill
5×4 Strict Deficit HSPU – without deficit or to plates to scale
5×5 eccentric HSPU – kip or rest back to top, 5sec lower
5×4 DB Floor press
3×5 good morning
WOD
AMRAP 12
1, 2, 3…
Power Snatch 60/40kg
Burpee over bar