Prep
Equipment Required: Light KB, light Band
1) 5 Upward to Downward Facing Dog + Toe Touch
2) 3 Rounds:
- 5 Tall Kneeling KB Halos each
- 5 Banded Bird Dogs each
- 10 Single Arm Suitcase Bent Row each
- 10 Skip Jacks
3) Barbell Clean Warm-up
A.
Hang Power Clean + Jerk
1 Hang Power Clean + 1 Jerk = 1 rep
3/5 x 1
OT2M
- Perform multiple reps on your 3 warm-ups sets, then single on your work sets
B.
4 Rounds
12 Gorilla Rows
9 KB Cleans
6 KB Push Press
12 Front Rack Reverse Lunges – 6 each leg
Rest 2:00
- Goal: Hard Effort. Each round should be done UB using your choice of a light weight.
- Essentials: (Russian Swings for Cleans)
C.
Banded Overhead Triceps
3 x 25.
Rest 60s.