Gymnastic Strength: 4 rounds for quality of: 10 Feet Elevated Ring Rows 12 Double Dumbbell Bicep Curls
Conditioning: 4 rounds for time of: 7 Box Jumps, 30/24 in 9 Double Dumbbell Power Cleans, 50/35 lbs 11 Double Dumbbell Push Press, 50/35 lbs 15 Air Squats
***Reminder, Bros and Bourbon at 5pm on Strong Side!***
4×4 Overhead Squat 3 second negative, 3 second pause, build from 50% of 1RM Squat Snatch or OH squat
Squats should not be super heavy,
working on positioning and mobility.
For time: 12 min cap
5 wall walks | As high as possible | Box Around the worlds
10 DB Push Press 40/25 | 30/20 | 20/10
15 DB Front Squats 40/25
30 DB Deadlifts 40/25
15 DB Front Squats 40/25
10 DB Push Press 40/25
5 Wall Walks
Workout – one time through this pyramid with a lighter set of DBs. Lets try to go unbroken on each individual movement except the DLs to preserve some grip.
