“Dip. Drive. Dip.”

 In WODs

Primer: 50 single unders + 5 single arm dumbell press each arm x 4 rounds

Lift: Split jerk 2rm x 10s

Wod:
Group 1
Assault bike x 3 min ME CALS

Pull-ups x 2 min ME Reps

Back squat x 1 min ME reps
185/125-135/95-95/65

Rest as needed between sets : must complete 2 rounds.

Conjugate:
-Box squat:12sx2r 30 sec rest
Opt1-55%+bands
Opt2 70%
-Deadlifts 9sx1r @45% + bands
-Seated jumps to box jumps (I’ll show you)
3rx5s
5sx5r good morning (heavy)
Core 3sx1min max weight plank

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