09.23.2020

Warm Up
2sets

5 single arm suitcase KB/DB deadlifts Right
5 single arm KB/DB cleans Right
5 single arm KB/DB push press Right
20m single arm KB/DB OH carry Right

repeat all movements on the Left side


Mobility
10 Prisoner Kang squats
5 each side perfect stretch walk
5 deep squat walk outs + push up



Strength
front squat or back squat from racks
(do whatever you didn't do on Monday)
Front squat 3,3,3,3 reps @ 24X1

OR
back squat 3 reps
set 1-2 @ 60%
sets 3-4 @65%
sets 5-6 @70%

WOD
"Step Up"
4 RFT
15 OHS 95/65 75/55
10 DB step overs 35/20 20/15
15 SDLHP 95/65 75/55
10 DB step overs