Strength


Sumo DL (Wk 3)
5.4.3.2.2. Working up to 80-90%
3 x 2 @ 80-90%

WOD 


18 Min Amrap 
30 Alt DB Snatch 45/30
Length of Gym SA OH Lunge (40 ft) R
50 DB FS (Single DB)
Length of Gym SA OH Lunge (40 ft) L
5 Rope Climbs

(12 total lunges if doing stationary)

Mod Key


P: 25/15, (No DB for Lunges or holding in FR position),15 Strict Pull Ups, Banded is ok! 
RX: "As Prescribed"
C: 60/45, Legless

Extra Conditioning


5 Rounds
250 M Row
15 v-ups
15 Super Mans

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Adductor Stretch (Frog)
Half Pigeon

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