STRENGTH/SKILL
A. 12 min alt EMOM (6 Sets each)
1. Sumo Deadlift x3; build
F: SDL or CGDL x8; 2020 tempo
P/S: Build to tough set of 3
2. Ring Dip x3; weighted
F: 2DB Floor Press x6 w/2 sec hold at top
P/S: Build to tough set of 3
WOD
B. "Cliffhanger"
8 min AMRAP Climbing Ladder:
1x Heavy Hang Power Clean
1x Push Up
F: Slam Ball + Hand Release Push Up
P: 135/95 + Parallete or Defecit Push Up
S: 185/125# + Clapping Push Up [or deficit clapping push up]
