Warm Up
3 sets

10 banded rows- use the longer, lighter bands -orange or black
10 banded curls
10 banded pull aparts
30 second table top hold


Strength
every 75 seconds for 6 sets
2 push press
1 pause power jerk- pause 2 seconds at the dip and at the receiving position
1 power jerk
build in load with good form- start at 55-60% 1RM push press




WOD
"Checkmate"

3 rounds

8 deadlfts 155/105 115/85 95/65
7 hang power cleans
6 front squat
Farmer Carry 50m heavy-ish

2 rounds
7 deadlifts
6 hang power cleans
5 front squats
Farmer Carry 50m

1 round
6 deadlifts
5 hang power cleans
4 front squats
Farmer Carry 50m