Day 2)
Warm Up
3rds
300m row
20 band pull aparts
10 single arm upright row (each arm)
Strength/Skill
5×1 Deadlift – 85%
3x 0:40 on 0:20 off
HSPU
Rest 1min
3x 0:30 on 0:30 off
Deficit HSPU – 20/10kg plate
Rest 1min
3x 0:20 on 0:40 off
SHSPU
4×8 Supinated Grip Bent Over Row
4×8 Reverse grip barbell curl
WOD
For time
50, 40, 30, 20, 10
5, 4, 3, 2, 1
DU
Squat Clean – 90/70kg (scale as required – should be heavy)