Monday 11.8.21

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.

Chest Supported DB Rows

4 x 12-15 – moderate. Rest 60s.