Pre WOD:
Pull Strength
3×8-12 Wide Ring Rows
3×8+8 Single Arm Supported Bent over row (https://youtu.be/6MpkDO9d5ls)
WOD:
A: Back Squat 5-5-ME, 80%+
B: AMRAP 12 min
Right Arm:
1 DB Devils Press
2 DB Snatch
3 DB Thruster
4 DB Reverse Lunges
Left Arm:
1 DB Devils Press
2 DB Snatch
3 DB Thruster
4 DB Reverse Lunges
30 sec rest
DB Weight: 1×22,5/15kg (50/35 lbs)
Post WOD:
Upper Body Accessory
4 Rounds for quality
16 Alt Hammer Curls (https://youtu.be/TUhC873MuQ4)
12-15 Banded Overhead Triceps Extension (https://youtu.be/ioMF-2ErRLw?si=NaBawh_zoD5Aqa_A)
5-8 Deficit Ring Rows
5-8 Push Up in Rings
