Day 2)
Warm Up
3rds
Row 300m
20 band pull aparts
10 single arm upright row (each side)
Strength/Skill
Find 3rm strict deficit HSPU (if deficit SHSPU aren’t achievable then find lowest possible range)
5×5 eccentric HSPU – kip or rest back to top, 5sec lower
5×5 DB Floor press
3×6 good morning
WOD
AMRAP 6
10 Power snatch 45/30kg
10 burpees over bar
Rest 2mins
AMRAP 6
10 Power cleans 60/40kg
10 burpees over bar