Thursday 2.18.21

Prep

1) 2 rounds:

5 Upward to Downward Dog w Toe Touch

5 Sciatic Nerve Floss each

10 Thoracic Rotations each

2) ARMAP 5:

10 KB Push Press total

10 1-arm Row Total

10 Banded Straight Arm Lat Pull-down total

A.

Barbell Shoulder Press

10-8-6-4-2+

OT2M

– Goal: Build to a heavy 2+ (AMRAP) set. Goal of this is to perform 2-4 reps with a heavy load, not necessarily a max.

– Take small jumps, this gets heavy quickly.

B. 

T2B DRILLS

10 Minutes – skill work. 

– This should not be fatiguing.

C.

OPEN WOD 13.4

AMRAP 7:

3 Power Clean + S2OH (135/95)

3 T2B

6 Power Clean + S2OH

6 T2B

and so on continuing in this fashion for as long as possible.

– Goal: Effort should start lower and ramp up as the workout comes to the final 2 minutes.

– Essentials: Hanging knee raises