Prep
Equipment Required: Light band, light KB
1) 2 rounds:
– 5 Upward to Downward Dog w Toe Touch
– 5 each Thoracic Rotations
2) ARMAP 5:
– 10 Scap Pull-ups
– 10 Band Pull-aparts
– 10 total Single Arm KB Push Press
A.
Push Jerk
Build to a 1RM in 8 sets.
OT2M
– Goal: 5# PR
-Last tested 7/12
B.
‘Surprise’
For time:
20-15-10-5
Push Press (135/95)
Burpee Pull-ups
– Goal: Hard effort.
*Last Tested 7/15
TIME CAP=15:00
L3: (115/75)
L2: (95/65)
L1: (30/20 DBs) (Up Downs)
Rx+ Additional Training 8 minutes after completing “Surprise”
For time:
30-20-10
alt KB Snatch total (53/35)
Ring Dips – any style
B.
Max reps in 2:00
– Goal: 100.