Strength


Front Squat (Wk 5)
3 x 5 Working Up to 60-70%
3 x 5 @ 60-70%

WOD


14 Min Amrap
18 Alt DB Snatch 45/25
8 SA DB Front Squat R Arm
8 SA DB Front Squat L Arm
8 Ring Dips

2 Min Rest

4 Min Max
Hanging Leg Raise (feet getting above hip crease)
V-Ups
Or Strict Pull Overs

Mod Key


P: 25/15, Mod Ring Dip
RX: As Prescribed
C: 65/40, 6/4 Ring Mu's

Extra Conditioning


3 Rounds
20 GHD SIt Ups
20 Calories Assault Bike

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Pec Stretch
Foam Roll/Barbell Chest & Thoracic Ext Stretch

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