ACTIVATION
4 Rounds
Ski 150 m
20 Band Pull Aparts
10 Wall Balls
STRENGTH
Dumbbell or Kettlebell Push Press 3RM, then -10% for 2 x 3
Wide Grip Bench Press (wider than normal comp grip) 80% for 5 x 5
Dips 5 x 6 (2 sec hold at the bottom 2 sec hold at the top)
Hang Snatch Grip High Pulls 65% for 3 x 8
CONDITIONING
10 Rounds
100 M Sprint
3 Muscle Ups
Work Rest 1:1
HIPS
75 Sumo Stance Belt Squat
75 GHD Back Extension