Warm-up
Spend 2 minutes in Z1
Then 2 or 3 rounds
10 DB strict presses left
10 DB strict presses right
10 DB RDL left
10 DB RDL right
10 DB snatch left
10 DB snatch right
Mobility
Shoulder prep for strength
Strength
A1. Strict press – 6×4; AHAP across
A2. Banded seated row – 6×10
Band at your knees on a rig, sit down and row like you would a rower. Slight movement of the back, big pull with the elbows in and band comes to the breastbone.
WOD
“Leaf Peepers”
18 min AMRAP
400m run
20 T2B
500m row
25 wall balls (20/14#)
Long. Be smart here.
Accessory Work
3 rounds
10e Pallof presses
100′ farmers carry (heavy)
