2023-11-14

Skill-work:

Body Building Accessory Work

3 Rounds

10 strict Press

10 BTN Strict Press

10 Front Raise

10 UpRight Rows

Then

2 Rounds

Burnout Bicep Curls with 3 sec Negative

Burnout Tricep Kickbacks Same weight

75# first round, 65# 2-3 rounds ,45# btn press, 10# db front raise and rows. 20# db curls and kickbacks

WOD Conditioning:

21-15-9

Power Snatch

Box Jump (24″, 20″)

Hand Release Push-ups

RX(95/65)

Time: 12:43 (75#, regular push-ups)