Bands to shoulders
Thoracic ext. w balls
Row 3 x 300 picking up pace
1 round of Cindy between sets
Oly:
3-position clean: 70% x 2 sets, 75% x 2 sets
Snatch deadlift: 100% x 7 x 2, 100% x 5 x 2
Assistance and core:
3 x 20 heavy hypers
3 x 10 GHR
100 band abs
WOD:
I love this recent one from HQ. I am dying to try this out!
For time:
100 Double-unders
Then, Five rounds of:
75 pound Dumbbell deadlift, 10 reps
75 pound Dumbbell front squat, 10 reps
10 Handstand push-ups
Then, 100 Double-unders
AOD
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