WOD
PRIMER
2 Rounds:
20s ea/side HK Pallof Press Hold https://bit.ly/2WTzTw5
50ft ea/side Offset Farmers Carry https://bit.ly/2RukelG
10 Banded Glute Bridge https://youtu.be/wtHLEYUheCI
STRENGTH
Paused Back Squat w/5 sec pause
50/2, 55/2, 60/2, 65/2×2
CONDITIONING
For Time:
30 Snatches (75/55 | 95/65)
30 Clean and Jerks (75/55 | 95/65)
30 Thrusters (75/55 | 95/65)
EXTRA
Strength – Before WOD
Every 90 seconds for 5 sets:
4 Banded Deadlifts, 60-65% + band
8 Box Jumps