WOD

Primer
2 Rounds
10 High to Low Banded Pull Aparts https://youtu.be/LsOCCKU5zKs
8ea/side Half-Kneeling KB Waiter’s Press https://bit.ly/2VxxmvG
6ea/side SA KB Swings

Strength
Strict Weighted Pullup: Find 1RM

*if no weight, find most difficult strict pull-up (least amount of assistance)

Conditioning
AMRAP in 20 Min:
250M Row
18 Burpees over DB
16 DB Front Rack Lunges (50s/35s)

*Lunges in Place

Extra –¬†Before WOD
Clean Pull + Clean + Jerk:
Find Heavy Double

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