Prep
Equipment required: Foam roller, light KB, medium/light band
1) Foam roll Thoracic & Lats x 60s each
2) Biphasic Lat Stretch x 60s each
3) AMRAP 6 at a slow pace:
– 4 Yoga Push-up
– 8 KB Push Press each arm
– 8 Goblet Squats
– 8 Single Arm Upright Rows each
A.
For Time With A Partner
Buy-in:
400 Meter Farmer Carry (70/53)
-Then-
3 Rounds of:
60 Wall Balls (20/14)
60 Alt. DB Snatch total (50/35)
60 SA DB Hang Power Clean + Press total
Cash-out:
400 Meter Farmer Carry
– Goal: Sustainable effort – split work as needed, but keep work sets small for 60 rep work as shoulder fatigue can creep up quickly!
L3: (62/44) (40/25)
L2: (53/35) (14/10) (30/15)
L1: (26/20) (10/8) (20/10)
B.
100 quality reps.
– Goal: sets of 20-30 reps