Max Effort Upper
Strength
Floor Press (5RM with Fat Bar)
**Fat Bar weights 25#
WOD
“Bananarama”
12min AMRAP
15 Snatches (95,65)
15 Box Jumps (20,16)
15 Snatches
15 Box Jumps (24,20)
15 Snatches
15 Box Jumps (30,24)
15 Snatches
15 Box Jumps (34,28)
Max Snatches
**Score total reps
15 Box Jumps (20,16)
15 Snatches
15 Box Jumps (24,20)
15 Snatches
15 Box Jumps (30,24)
15 Snatches
15 Box Jumps (34,28)
Max Snatches
**Score total reps
Special Strength
3×12 DB incline bench press
**Prop bench up with x2 45# bumper plates
**Prop bench up with x2 45# bumper plates
Special Strength
8RM Weighted Ring Dips
Special Strength
3×20 Banded Straight Arm Pull Downhttp://conjugatefitness.wistia.com/medias/f5shfvfsf1
Abs/Core
4×30 sec. max flutter kickshttp://conjugatefitness.wistia.com/medias/32bel9z8l7
Finisher/Recovery
100 banded windmillshttp://conjugatefitness.wistia.com/medias/jj42tzgauu