Day 2)
Warm Up
3rds
Row 300m
20 band pull aparts
10 single arm upright row (each side)
Strength/Skill
5×5 Deadlift – 75% of 1RM
3x 0:40 on 0:20 off
HSPU
Rest 1min
3x 0:30 on 0:30 off
Deficit HSPU – 20/10kg plate
Rest 1min
3x 0:20 on 0:40 off
SHSPU – scale with plates as needed
4×12 Supinated Grip Bent Over Row
4×12 Reverse grip Barbell Curl
WOD
AMRAP 6
8 Snatch – 45/30kg
8 TTB
Rest 2mins
AMRAP 6
8 C&J – 60/40kg
8 Lateral Burpees over bar