Prep
Equipment Required: Foam roller, light KB, blue/red band
1) Foam roll thoracic x 60s
2) 10 Upward to Downward Facing Dog w. Toe Touch
3) 3 rounds:
– 10 Straight Arm Band Lat Pull-down
– 10 1-Arm KB Push Press light each
A.
1. Landmine Single Arm Push Press
3 x 8-10 each
+
3 x 12-15.
OT1:30M
-Perform one movement (both arms) every 1:30
-Alternate movements every 1:30
B.
Barbell Warm Up (clean)
5 minutes
-Coach led
C.
AMRAP 8
3 Hang Power Clean (115/75)
6 HPC
6 PP
9 HPC
9 PP
And so on adding three reps each round..
– Goal: Tough effort, the first 3 rounds of this should be capable of being done UB. Barbell loading should be light.
Rx+: (135/95)
D. (Finisher after class)
4 x 25.
Rest 60s.