Prep
Equipment Required: Light band, light KB
1) 2 rounds:
– 3 Upward to Downward Dog w Toe Touch
– 5 Thoracic Rotations each
2) ARMAP 5:
– 10 Scap Pull-ups
– 10 Band Pull-aparts
– 10 Single Arm KB Push Press total
A.
Push Press + Push Jerk
3/4 x 2 + 1
OT1:30
– 3 warm up sets, 4 working sets
– 5% heavier than last week
L1: Strict Press + Push Press 4 x 3 + 2, 1-2 warm-up sets
B.
EMOM 16
Minute 1: 10 Double KB Clean + Press (44/26)
Minute 2: 10 Calorie Row
Minute 3: 5 Strict T2B + 5 Kipping T2B
Minute 4: 10 Burpees to a plate
– Goal: Challenging effort – same intent as last week. Pace yourself more than you think and use most of the 60s interval as this one will get tough fast.
Rx+: (53/35) (7 Strict T2B + 7 Kipping)
L2: (35/26) (5 Strict + 5 Kipping Hanging Straight Leg Raises)
L1: (26/20 or lighter DBs) (6 Cal Row) (10 Weighted V-ups) (Up Downs)
C.
3-4 x 10-12. Rest 60s.
– Pronated (thumbs in) Grip