10.10.2023

Primer- 2 sets
A. banded tricep push downs x 15 reps
B. Powell raises x 10-12 per arm https://youtu.be/O46C72Ecr3w


Strength
A. Push press
6 sets of 2 reps @75-78%
then 
super set 2- 3 rounds
B. barbell skull crushers x 10 reps RPE 6-7/10. https://youtu.be/sLVxhTDGIIg
C. DB bicep hammer curls x 8-10 per side  RPE 6-7/10


WOD
"Paid"
Every 5:00 for 4 sets
8 snatch (power or squat) 115/75  95/65  75/55
5 burpee box jump overs
Run 200m 
5 burpee box jump overs
8 snatch