Tuesday 5.11.21

Prep
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

A.
Hang Power Clean + Push Jerk
1 Hang Power Clean + 1 Split Jerk = 1
3/5 x 1.
OT2M

  • 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)

B.
For time:
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.

C.
Banded Overhead Triceps
4 x 25.
-Rest 60s.