Thursday – DOHNHDL Int + Fsq/Bsq Varied + Lower Assitance + Core
A. Double Overhand No Hook Grip Deadlift, work to a max
B. Front Squat, work to your toughest set of 5 – aim for 3 heavy sets/resting 3 min b/t
C. Teams of 2-5 people
5 rounds each for time:
50ft Sled Push @ 45/90
50ft Sled Pull @ 45/90
Thursday – Cj Mod emom + OHS Int + CF Tester -Gym Focused
A. Power Clean & Split Jerk, work to a single
B. 30 Squat Snatches for time @ 75% of 1RM or Snatch. Above Knee Hang Squat Snatch. Snatch Balance 1.1.1 every min x 10 minutes
C EMOM x 15 minutes:
1st – 2 L arm DB OHS + 1 Wall Walk
2nd – 2 R arm DB OHS + 1 Wall Walk
3rd – 30 sec FLR on Rings