Prep
Equipment Required: Foam roller, light KB, medium band
1) Foam Roll Glutes & Hamstrings x 60s each
2) 5 each Shin Box + Forward Fold
3) 3 rounds:
– 3 each KB Windmills
– 5 each Banded Bird Dogs
– 7 Banded Overhead Goodmornings
– 9 Goblet Squats
4) Multiple Pause Front Squat w. an empty barbell
1 x 5 w. 1s pause at bottom 1s pause above parallel focusing on perfect technique
A.
Build to a heavy 3 over 5 sets.
OT2M
*Last tested 4RM on 9/13
– 1s pause at bottom 1s pause above parallel
L1: Build to a moderate set of 3 over 5 sets
B.
‘James B’
4 RFT:
15 Power Snatch (75/55)
15 Burpees Over the Bar
* Last tested 8/12
– Goal: Hard effort, break sets strategically on the Power Snatch to maintain your output at a high level.
Rx+: (95/65)
L3: (65/45)
L2: (55/35) (Burpees)
L1: (10 Alt. DB Snatch 30/20) (10 Up Downs)
TIME CAP = 9:00
C.
3 x 10-12 3s down. Rest 60s