Fitness and Performance
Increasing loads over last week
4 sets: Strict shoulder press x 3-5
3 sets: DB reverse fly’s x 8’s (W-T-Y)
3 sets: Roving plank lateral sand bag drags x 10 (5 count)
EMOM x 10
3 burpees
6 wall balls (increase your target height or weight)
Sport
5 sets:
1a) Snatch high pull (from power position) x 3 @85-100%
1b) Pendlay row x 3 (5 sec eccentric)
EMOM x 10
3 Strict CTB
3 Strict ring dips
