TUE08OCT2019

WOD

Primer
2 Rounds
8ea/side Bird Dog Row (on bench) https://youtu.be/OyeB1zn49Z8
5ea/side SL Box Squat
5 Dball Slams*

*Moderate weight – should be explosive / engage core and hips

Strength
Deadlift: warmup to 70%, then complete 3 sets of 6 at 70-80%, all touch & go

Conditioning
For Time (15 min cap):
25-20-15-10-5 of
Alt DB Snatch (50/35 | 70/45)
Box Jump Overs (24/20)

Extra
Split Jerk: Build to 80% and complete 4 sets of 3 working on technique