Dynamic Effort Upper
Strength
Power Jerk (6×3 @ 75% 1RM)
WOD
“Satanic Panic”
3 Rounds
250m Row
10 KB Snatches, alternating (55,35)
20 Wall Balls, unbroken (20,14)
–5min rest–
21-15-9
Hang Squat Cleans (95,65)
T2B
**Score time of each workout
250m Row
10 KB Snatches, alternating (55,35)
20 Wall Balls, unbroken (20,14)
–5min rest–
21-15-9
Hang Squat Cleans (95,65)
T2B
**Score time of each workout
Special Strength
Special Strength
3 x max reps attempt butterfly pull ups
**1min rest between sets
**1min rest between sets
Special Strength
3×15 DB seated press
http://conjugatefitness.wistia.com/medias/p0yubx4tji
http://conjugatefitness.wistia.com/medias/p0yubx4tji
Abs/Core
100 sit ups with feet anchored
Finisher/Recovery
50 banded straight arm pull down
http://conjugatefitness.wistia.com/medias/re1edqsr40