Prep
Equipment required: Foam roller, light band, barbell
1) Oscillatory Foam Roll Lats x 60s each
2) 10 each Thoracic Rotations
3) 3-Way Banded Shoulder/Lat Stretch x 30s each position
4) 2 Rounds:
– 6 Barbell Rows
– 6 Push Press
– 6 Barbell RDLs
5) Barbell Warm-up Snatch
A.
AMRAP 26 WITH A PARTNER
0:00-12:00
3 Power Snatch (135/95)
6 Pull-ups
9 Air Squats
*One partner completes a full round at a time
Rest 2:00
14:00-26:00
3 Push Press
6 Pull-ups
9 Deadlifts
*One partner completes a full round at a time
L3: (115/75)
L2: (95/65) (Band Assisted Pull-ups)
L1: (3 each DB Snatch) (Assisted Ring Pull-ups) (DB Push Press) (DB RDL)
B.
3 x 25. Rest 60s.