Posterior Development Circuit:

*Work through each movement as a circuit and rest as needed

3 Sets of each

16 (8 each leg) Double DB RDL Death March

8 (ea arm) Single Arm DB Bent Over Row

8 Pull Ups or Chin Ups (athlete choice)

METCON:

15-12-9-6-3

Burpee Pull Ups

*25/20 Cal Row After Every Set

OPTIONAL ADDITIONAL WORK:

A) Snatch Balance 3×5 (50-60% of 1RM Snatch)

B) Gymnastic Complex x 5 Sets: 3 Kipping Pull Ups + 3 Chest to Bar Pull Ups + 3 Bar Muscle Ups

C) EMOM 10: Rowing Conditioning –> 15/12 Cal Row

D) DB Bicep Curl 3 x 12