9.7.18 Friday

Mob: BB Trap Smash/Pec Smash x2m

(Olympic Lifts [Clean, Jerk, Snatch] or PowerLifts [Squat, Bench, Deadlift] ? )

Warmup: 2 rounds

Wall/Pike Walk x3 + 10s Hold

Band Tri Ext x15

KB Arm Bar x8e

Skill: T2B tech

2x5e

Hollow Body

Superman

HBR

2x5 Bar Kips + 2x5 Partner Push Throughs

4x8-10 T2B + Wall Slides x10

WOD: 10m AMRAP

4 Strict HSPU (pad)

6 Strict Pullup

8 Alt Pistols or Rev Lunges

Strength: 3-4 sets

DB Bench Press x15-20

TRX Facepull x10