GRIZZLY-
21-15-9-Dumbbell Deadlifts 50/70 M 35/50
42-30-18- Push Ups
-Rest 5:00-
21-15-9
Sandbag Cleans
Deficit Push Ups 2in/4in

KODIAK
21-15-9- Dumbbell Deadlifts 35/50 M25/40
42-30-18-
Push Ups
-Rest 5:00-

21-15-9

Sandbag Cleans (70/50) (Or Power Snatch (95/65)

Deficit Push Ups (2in/1in)

POLAR
21-15-9 Dumbbell Deadlifts (light)
21-15-9– Bar Push Ups

-Rest 5:00-

21-15-9

D-Ball Slams (light) (Or Alternating Dumbbell Snatch)

15-12-9

Push Ups

ACCESSORY – Option 1: Ring Muscle Ups: Week 3 – Day 2
3 rounds at each station of 30 seconds of work/30 seconds of rest
Finish all rounds of one station before moving to the next station

–1minute transition to rotate to the next station-
Station 1: Active Hang on Rings or Rig [depending on class size]
Station 2: Controlled jump to support on Low Rings Advanced & Intermediate:
Set rings so they are waist height
Beginner: Set rings below the waist so they have the support of feet throughout the skill.
Station 3:
Advanced: Russian Pushups Intermediate: Pushups
Beginner: Box Push Ups [higher box = more scaled]

or

4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7
12 DB Snow Angel Raise @ moderate weight – maintain quality RPE 7
10 DB Spider Curls @ moderate weight – maintain quality RPE 7
10 Standing Tricep DB French Press @ moderate weight –maintain quality RPE 7