Warm-up
Tabata Row
5 HSPU to 3 abmats
5 HSPU to 2 abmats
5 HSPU to 1 abmat
5 HSPU
10-20 GHD sit-ups
10-20 GHD hip-back extensions
10 reverse hypers
10 PVC pipe jerks (form
Oly Lift Technique and Wendler:
In 7 minutes, establish a 3 RM split jerk.
Deadlift – 75%x5, 85%x3, 99%x1 + reps.
WOD
“Diane”
21-15-9
Deadlift
Handstand push-ups
L1-choose weight and modifications
L2-225/155lbs