Prep
Equipment required: Foam roller, light KB, medium/light band
1) Foam roll Thoracic & Lats x 60s each
2) AMRAP 8 at a slow pace:
– 4 each Plank Wave
– 6 each 1-arm DB Rows
– 6 each SA DB Hang Power Clean + Press
– 8 Scap Pull-ups
– 30s Jump Rope Practice
A1.
DB Floor Press
5 x 10
OT1:15
A2.
Strict Pull Up
5 x 5
OT1:15
– Added an extra set from last week
– L2: Partner Assisted
– L1: Ring Assisted
B.
4 Rounds For Time
20 total Single Arm DB Hang Power Clean + Press (50/35)
20 American KB Swing (53/35)
20 Up Downs
60 Double Unders
– Goal: Challenging effort. No rest component this week so monitoring your output early will be important.
TIME CAP = 20:00
L3: (40/25) (44/26)
L2: (30/15) (35/20)
L1: (20/10) (Russian Swings) (Penguin Taps or Single Unders)
C.
4 x 12-15 – moderate. Rest 60s.