Prep
Equipment Required: Foam roller, light KB
1) Foam roll: Lats x 60s each
2) Band Chicken Wing stretch 60s each.
3) 2 rounds:
– 5 Upward to Downward Dog w Toe Touch
– 5 Thoracic Rotations each
4) Abmat Pizza Game:
AMRAP 6 of:
*Every drop complete:
10 KB Push Press total
10 Bar Kip Swings
A.
Push Press + Push Jerk
3/4 x 2 + 1
OT1:30
– 3 warm up sets, 4 working sets
– Target weight is 75% of 1RM Push Press
L1: Strict Press + Push Press 4 x 3 + 2, 3 warm-up sets
B.
EMOM 16
Minute 1: 15 Hang Power Cleans (115/75)
Minute 2: 15 Box Jumps w. step down (24/20)
Minute 3: 15 T2B
Minute 4: 15 Up Downs
– Goal: Sustainable effort. Pace yourself more than you think and use most of the 60s interval as this one will get tough fast.
Rx+: (135/95) (30/24)
L3: (95/65)
L2: (75/55) (Hanging Knee or Straight Leg Raises)
L1: (30/20 DBs) (10 Box Step-ups total) (V-ups)
C.
3-4 x 10-12. Rest 60s.
– Pronated (thumbs in) Grip