Hip Thrusts

4 x 6

DB Cuban Press

4 x 5

Snatch Grip Press

4 x 6

Strength #1

Sandbag BEAR hug carry

5 sets 100m

Grab a heavy bag, give it a hug and WALK 

Strength #2

Cuban Press

5×4  #35/45

EMPTY BAR ONLY!

Drop Snatch
5 x 3

Stay lighter, focus on speed under the bar

High Hang Snatch

5 X 3

Building sets, with good form, focus on hip speed

Squat Snatch

5-5
3-3-3
1-1-1-1

Warm Up

1000 meter row
sprint 5 strokes every 100 meters

20 arm circles
20 elbow circles
20 wrist circles

wrist stretches

PVC shoulder series

WOD

Fireman’s Carry skill practice

• Pair up with someone of equal build and take turns carrying each other 50ft.
• 30 minute AMRAP (2 Person Teams)Iditarods 100ft (outside)
  • One partner sits on the sled whilst the other pulls them 100ft then switch and pull back

  Sandbag Lunges 50ft (inside)

  • One partner carries a sandbag 50ft while Lunging. The other partner then lunges the sandbag back 50ft.

  Tire flips 100ft (outside)

  • Partners flip a tire 50ft down and back. They can rotate flips or one does 50ft down and the other does 50ft back.

  Mace Bell Joust 40 reps (inside)

  • Each partner performs 20 Mace Bell Jousts. Break up reps as needed.