Friday

3 rounds 30 sec each
Strict burpee + shoulder primer
Hang + pause tuck/TTB
Wall or partner HS hold
Bunny hops

 


Superset
Deadlift 60% or 10-20# heavier than last week
1X12 t&g  strongest mix grip
1x10 t&g  weakest mix grip
1x10 reset alt between strongest and weakest grip
1x10 t&g strongest mix grip
rest 1min
Strict CTB/Pull up/Banded/Ring Row
ME 90sec 3-4 sets
rest 1min

3 Rounds Emom
1) 4 Power Snatch  70%
2) 4 Power Clean 75%
3) ME Burpee
4) Rest
* one BB, must change weight between min