| Wednesday |
| Warm Up |
| 1. 3 min Machine 2. 3x: walkouts x 3 + superman x 6 + dead hang x 20s 3. 2x: BB good morning x 8 + BB back squat x 8 |
| Strength |
| 1. hang clean (catch in full squat): 6-6-6-6 2. 3-4x: Step back lunges x 6/6 + toes to rings/knee tucks x 12 + slider ham curls x 10 |
| Work |
| 12-15 min – Farmer Carry >< (far poles) – Slider Pikes x 10 – side/side/back/reach past feet (medball) x 10 – Mt. Sliders x 40s |
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