WOD
Warm-up
Dynamic Stretch/Warm-up
2 Sets
15 Pronated + 15 Supinated Banded Pull-aparts
10 Scap Push-ups
5e/arm Half Kneeling KB Windmill
Strength
3 Sets
3.3.3 Close Grip Bench Press (3sec descent)*
10 BB Pendlay Rows
*drop sets – 3 reps + 3 reps + 3 reps (stripping weight off each 3 reps)
Each set of BP is 9 reps, starting at a heavy weight and going lighter each drop set.
Conditioning
In Teams of 2 for Time, one partner working at a time:
40 Double Unders
20 DB Hang Clean High Pull (50/35)
20 Pull-up
60 Double Unders
30 DB Hang Clean High Pull
30 Pull-up
80 Double Unders
40 DB Hang Clean High Pull
40 Pull-up