WOD
Warmup:
3 Sets
6/arm Half Kneeling Bottom Up KB Press
12 Lateral Banded Walks (Hold KB in Goblet Position)
30sec Side Plank/side
rest as needed
A1) Barbell Z Press
7,6,5; rest 90sec (build from last weeks laods)
A2) Segmented Clean Deadlift
3131; 4,4,4; rest 90sec between sets (3sec concentric signifies 1sec pause at all 3 positions off the floor)
B1) Incline Dumbbell Bench Press
Semi Supinated Grip; 40X1; 8,6,6; rest 60sec x 3 sets
B2) Strict Bar Dips
3012; 3-5reps; rest 60sec x 3 sets
C) EMOM x 10mins
Odd – 12 Dual Russian KBS
Even – 3 Broad Jumps (10sec rest between each rep) for max distance
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