Strength — Superset (Deadlift & Barbell Bent Over Row)
- Work up to 65-70%
- 4 x 7 @ 65-70%
Conditioning — Lurong WoD
Raising the Bar Retest. AMRAP 9
8 Lateral Bar Hop Burpees
7 Cleans 135/95
6 Front Rack Lunges
5 S2OH
L1: 65/45, Front squats
L2: 95/55
L3: 135/95
Cash Out — Shoulder Stability
- 3 Rounds — 2 min Rest
- 200m Overhead Walk
- Pick light kettlebells ( I use 13# for example )
