12.16.19

Warm Up
3 rounds of:

200m row/bike
bottoms up KB carry x 25' each arm
bottoms up KB press x 6 reps per side



Here's a great exercise to work on lat strengthening and technique
https://www.instagram.com/p/B5Ie94wAIQW/



Skill: deadlifts
every 90 seconds for 9 minutes (6 sets)
deadlift x 3 reps @ 70%
please focus on speed as you pull from the floor, then reset at the bottom (no touch and go)

WOD
11:00 ARMAP
3 power snatch  95/65   75/55
3 OHS
30 DUs or 60 singles
6 power snatch
6 OHS
30 DUs or 60 singles
9,9 12,12..keep adding 3 reps to each barbell movement until time expires


Post WOD
abduction biased hip thrusts x 20 reps x 3 sets
https://www.instagram.com/p/B35ISn7FSEQ/