4/4/24

warm up

2 rounds:

- 30 sec Close Grip Bar Hang

- 1 Arm Overhead Carry

- 5 Spiderman Complex

-15 Rocking Hip Flexor Mob/side

strength

A1) Seated Strict Press 3x5-8 – increase load/reps

A2) Strict Pull up Clusters 3 x (3-6).(2-6).(1-6) - 15 sec rest between clusters

conditioning

Partner Workout

12 min AMRAP:

• 8 DB Hang Snatch/arm

• 8 Walking Lunges/leg

Alternate rounds