Friday 9/13

Warm-up Mini band lateral walk x 10/side

Mini band Squat 5 second up 5 second down x 5

Mini Band Good Morning x 10

+

AMRAP 7- moderate pace

8 Step Ups

6 KB Sumo Deadlifts

4 No Push up Burpees Strength A.1: Back Squat (4x4 @ 70% of last week's single) A.2: Seasaw Carry (4x50'/side) front rack (lighter)

side (heavier) Metcon (4 Rounds for time) 20 Sumo Deadlift High Pull, 75/55

20 Burpees over the Barbell

rest time = work time

x 4 rounds Extra Work A: Snatch (60×2, 70×1, 80×1, 85×1) B: Clean and Jerk (60x1, 70x1, 80x1, 85x1) C: Snatch Pull (3x4@105% (of Snatch 1RM)) D.1: Nordic Curls (3x8) D.2: Turkish Get Up (3x1/side- HEAVY) #workoutoftheday