Warmup: 2 min airbike or 500m Row, then- movement prep with Coach

Conditioning: “Wade”- 5 Rounds for time

-50/35lbs One Arm DB Power Snatch – 11 reps
50/35lbs One Arm DB Thrusters – 12 reps
Pull Ups w/ the 50/35lbs DB – 11 reps

*You can alternate hands as needed during the workout to complete total reps.

Todays workout is in honor of Wade DeBruin who passed on November 12, 2011 from Pediatric Cancer (Neuroblastoma) at 2 years old. To donate to Wade’s Army and bring the fight to Neuroblastoma follow the link below-



-2 min barbell trap smash

-2 min foam roll lats/t-spine