Main:
1 RM Push Press
Then 80% for max reps
Assistance:
Weighted pullup 4 x max reps
Super set max strict
Tate press 5 x 15 - add weight
Banded Pull downs 5 x 20 - thicker band
WOD:
Repeat 5 rounds:
A)
3 min on 1 min off
9 Hang Power Snatch 75/55
6 Pull ups
3 HSPU
Rest 3 min from A-B
B)
Repeat 3 rounds:
2 min on 1 min off
3 muscle ups
6 box jumps 30/24
Rest 3 min from B-C
C)
Repeat 2 x
1 min on 1 min off
200m run
Max Burpees to 5 inch touch above extended reach
AOD
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