Warm it up
2x
:30 wall sit
50 yd farmer carry or SA OH carry
10 pillar to planks or 10 close grip push ups
Then
FOR TIME
50/40 Calorie Row or 35/28 cal bike
50 Barbell Hang Clean High Pull 65/45 RX+75/55
50 Barbell Push Press 65/45
50 Barbell Pendlay Row 65/45
WOD (for quality & load)
3-6-9-12-15
Russian Swing 70/53
Hr Push Up
Weighted Hanging Knee Raise
Tempo Back Squat using a :5s Tempo descent
*Focus on control and form
#1: 3 reps @ 65%
#2: 3 reps @ 65%
#3: 3 reps @ 65%
#4: 2 reps @ 68%
4x as a superset E3:30
4 Snatch Grip Deadlift*
4 Strict Chin Ups (slow eccentric)
*Use a weight for Deadlift that is ~80-120% of your 1RM snatch
Back Squat E2:30
#1: 6 reps @ 75% of training max
#2: 7 reps @ 75%
#3: 8 reps @ 75%
#4: 9 reps @ 75%