-Warm Up-
2 rounds
10 reverse lunge oh reach
8 boot straps
20 banded step overs(total)
8 pvc pipe sumo stance good mornings
20 sec supinated hang
8 db or kb strict press(finish under the chin and locked out by their ear at the top
-Strength-
4 sets
Back Rack Reverse Lunges
6-8 reps per side
Superset with
10-12 DB RDLs
-WOD-
12 minute cap
6 RFT
8 toes 2 bar
10 DB Hang Clean and Jerk 50/35
12 wall balls
*hang clean and jerks must be 5/5
