Bands and rollers
5 min airdyne
Complete 20 weighted pistols adding weight after 2 reps ( left and right)
Main:
Safty bar good morning 1 rep max
Them 80% max reps
Assistance:
Low bar box Squat x 15 x 2 x 70%
Super set
2 kb clean and press 53/35
WOD:
8 Rounds
5 Power Snatches 95/65
200-Meter Row
For Time
Core and cardio:
3 x 15 heavy hypers
5 x 40 m prowler sprint into 15 back ext. rest 1 min
AOD
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