Session 1
10 Rounds (work Rest 1:1)
12 CTB Pull Ups
12 YD Sled Push (+180/135)
12 Frog leg Hip Presses
Rest if needed
10 Rounds (work rest 1:1)
12 YD HSW
12 YD Sled Push (+180/135)
12 Weighted Hip Presses
Clean and Jerk Complex
1 Power Clean + 1 Clean + 1 Split Jerk
Work up to 5 heavy singles
Session 2
Banded Speed Deadlifts
10 x 3 reps w60% + green band
*Looking for speed here.
4 Sets for quality:
5 Sotts Press (w/barbell in front rack)
10 Reverse Hyper
25 Hollow Rock