8.1.23 WOD

2 rounds:
5/3 Cal bike
5 Push Ups
5 AIr Squats
5 BB RDLs
3 no contact burpees

Then..

2:00 Lat mini band walk. Switch direction every 10 reps

Then..

EMOM x 10:00

Odd: DB Bench press: 6 reps of 1-1-2
1-1-2 Bench Press:
*Start with both arms extended, lower right DB down and back up to start, lower left DB Down and back up to start, lower both dbs down and back up to start — that’s 1 rep. Complete 6 reps like that . Focus on actively pressing one DB to the ceiling at all times

Even: 5 Pause :2 @ knee Deadlifts
Pause Deadlifts:
*2 Sec pause 2 in off floor right below knee cap @ 40-45%. DO NOT FOCUS ON WEIGHT ON THE BAR! Focus more on perfect position. This should be hamstring and glute driven not lower back. To lift the bar off the floor, tighten your lats, make sure the bar is over the knot of your shoe laces and not your toes. Keep your midline tight and your lats engaged as you push your feet through the floor. Thing about lifting the bar with your legs not your back. Pause for 2 seconds about 2 in off the floor at your knee cap. Your shin should be vertical. Then continue the lift by aggressively squeezing your glutes and bringing your hips to the bar!
*Lower the bar back down and reset. These should not be tng.

Then…

For time:
Buy In:
30/24 Cal Bike

into:

21-15-9
Hang Power Snatch.
50 Double Under after each set (75 Singles)

Cash out: 30/24 Cal Bike
BB Weights:
L1: 45/35
RX: 75/55
RX+: 95/65