Bands and ball upper
Banded GM x light x 100
Run 800m
Ghd back ext/ sit-up 2 x 10
Oly:
Hang snatch: 75% x 2 x 4
Jerk: 84% x 2 x 4
Main:
Hit a heavy triple Good morning w/ light chains
Assistance:
Clean pull off blocks: 85% x 4 x 5
Back squat( of high bar max): 90% x 2 x 2
Back extensions: 3 x 10 45/25
WOD:
9 rounds for time
3 hspu
6 deadlifts 185/115
9 pull-ups
24 double unders
WOD 2:
15 min for distance ( you pick either row/ run/ bike/ swim(10min))
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