Warm Up
3:00 cardio
2 sets
banded monster walks x 20 reps forward/backward
banded lateral walks x 10 reps each direction
banded squats x 10 reps



Lats to Fly
3 rounds
1. 30 seconds banded hollow hold pulldowns- lay on the floor- band tied to rig. Get into the hollow hold position or bent knee hollow position for scaled. Start with straight arms and tension on the band and pull down to the hips while holding the hollow position.

2. 30 seconds standing arch/hollow with a band. Band is tied up higher on the rig- step away from the rig so you are facing out. Keep palms facing forward to engage lats. Pull rib cage down & tuck pelvis to generate the hollow. Do not break shoulder angle or bend at hip



Strength
Front squats
5 reps @65%
3 reps @ 75%
2 reps @80%
1 rep @85%
1 rep @90%
1 rep @95%

WOD
"Power Move"
For Time
24 power cleans 115/75 95/65 75/55
60 DUs or 90 single unders
18 power cleans
30 DUs or 45 single unders
12 power cleans
15 DUs or 25 singles