10.27.2022

Warm Up
2 sets
10 KB swings
5 inchworms
10 MB chest passes to wall
10 MB OH passes to wall
10 each side banded pallof presses





Strength
"stairway to strongville"
bench press
3 sets of 4 @60,70,80% as warm up
complete the steps at 85%
2-3-4-5 reps
You should take 2-3:00 rest between steps



WOD
"Golden Retriever"
3 rounds for time
400m run or row
15 hang power cleans
10 jerks
5 clusters
Suggested weights

95/65 75/55 55/45