01.08.2025

Jan 8

Strength
Strict press
3 sets of 6 reps starting at your 8 rep max from last week
3 sets of 8-10/side bird dog rows- moderately heavy
https://youtu.be/IrMVMZoQum4

WOD
"The Smallest House of the Block"
20:00 EMOM
min 1- row 15/12 cals
min 2- 5 pull ups + 5 power cleans 95/65 75/55
min 3- bike 10/8 cals
min 4- 5 power snatch 95/65 75/55 + 3 BMU or C2B pull ups
min 5- rest