Saturday 10/6


200m Run + "Junkyard dog" warm-up + 2 sets: Banded Good Mornings x 15 Kip swings x 5 + K2E x 5 Hollow Rock x 20


A.1: Snatch Grip RDL (4x6, tempo 4020)

A.2: Dumbbell Overhead Tricep Extension (4x8-10)

Metcon (Time)

Partner Workout 5 Rounds for Time: 20 T2B (shared) 20 KB Deadlifts (each) 55/35# per hand 10 Wall Walks (shared) RX+ - 20 T2B each, 70/55# KBs

Extra Work

Metcon (No Measure)

Warm up: circular scap pull ups x10 reps each direction x 2 sets A1. 30 second hang from rings x 3 sets A2. 20 second ring support hold x 3 sets A3. 10 second bottom ring dip hold (as low as possible) x 3 sets B. Slider straddle drags x 5 reps x 3 sets **start in plank position and slide feet in as far as possible on toes in straddle position **walk hands back out to plank and repeat **should be done very slowly, with almost all pressure on hands pressing into floor C. Kipping high hip ring pull ups x:15 seconds of reps x 3-4 sets **Goal is to get rings as close to hips as possible **However, focus on smooth reps over height D. Plank hold on rings x30 seconds x 4-5 sets


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