Wednesday Sept 30th

Session 1

10 Rounds (work Rest 1:1)

12 CTB Pull Ups

12 YD Sled Push (+180/135)

12 Frog leg Hip Presses

Rest if needed

10 Rounds (work rest 1:1)

12 YD HSW

12 YD Sled Push (+180/135)

12 Weighted Hip Presses

Clean and Jerk Complex

1 Power Clean + 1 Clean + 1 Split Jerk

Work up to 5 heavy singles

Session 2

Banded Speed Deadlifts 

10 x 3 reps w60% + green band

*Looking for speed here.

4 Sets for quality:

5 Sotts Press (w/barbell in front rack)

10 Reverse Hyper

25 Hollow Rock