Equipment Required: Light KB, light Band, plyo box
1) 2 rounds:
- 3 Upward to Downward Facing Dog + Toe Touch
- 5 Thoracic Rotations each
2) AMRAP 8:
- 5 Tall Kneeling KB Halos each
- 5 Banded Bird Dogs each
- 10 Single Arm Suitcase Bent Row
- 10 total Box Step-ups
4) Barbell Clean Warm-up
Hang Power Clean + Push Jerk
1 Hang Power Clean + 1 Split Jerk = 1
3/5 x 1.
- Exceed top weight from last week
- Perform multiple reps (2-3) on your 3 warm-ups sets, then singles on your work sets
- L1: 4 Hang Muscle Clean + 4 Shoulder Press (Barbell or DBs)
25 Burpee Box Jumps (24/20)
50 S20H (135/95)
25 Burpee Box Jumps
- Goal: Very hard effort. You should be able to complete the S2O in a MAX of 4 sets.
Banded Overhead Triceps
4 x 25.