WOD
Primer
2 sets:
8 Seated Banded Hamstring Curl https://youtu.be/B0kABjeJ_TY
8 ea Cat / Cow
8 ea Single Leg Toe Touch to floor (slow & controlled)
Strength
Deadlift:
Build to 5% more than last week’s double then 1 rep EMOM for 8 reps.
*If you weren’t there last week use 85-90% of current 1RM.
Conditioning
4 Rounds for Time:
15 Box Jumps w/ Step Down (24/20)
15 Kettlebell Swings (53/35)
100M Farmers Carry (50/35 DBs)
Extra
Strength
Hang Snatch + Low Hang Snatch: Find Max
Conditioning
EMOM for 10 minutes:
3 T&G Power Snatches @ 80% of best from complex
+ 15 Double Unders