Monday, August 3 - Saturday, August 8

Monday, August 3

Warm-up: 2 rounds - 5 deadlift + 5 hang clean + 5 thruster (light) + 15 pvc pass through + 5 inch worm w/ push-up + 5/side thoracic reach from runners lunge + 5/side scorpion stretch + 15 banded snow angel 

Strength:

Every :90 x3 (9:00) - 

1. 12 DB lat pullover @ 50/35 or 40/25 or 30/15

   https://youtube.com/shorts/E1fV2P-4Fgc?si=Pm8boPSC1V2z64DE

2. 16 alt DB plank pull through, feet elevated if able @ 50/35 or 40/25 or 30/15 

   https://youtu.be/Q7FtGv0v7vg?si=YkBwbrifnTgGXkdt

WOD:

10 rounds for time - 

8 deadlift

6 hang power clean 

4 thruster 

200 meter run or row  

*Suggested barbell weight = 105/75 or 85/55 or 65/45 

Accessory: 

3x8-10/side KB row from GHD Sorenson hold (53/35 or 40/25 or 30/15) 

https://youtube.com/shorts/ZSXDewQaVPg?si=XmgmGcJpj5VwrrpF