Tuesday, June 7

Prep

Equipment required: Foam roller, light/medium band, light KB

1) Foam Roll Glutes & Hamstrings x 60s each

2) AMRAP 6:

– 2 each Shin Box + Forward Fold

– 5 each Banded Bird Dogs

– 5 each Goblet Reverse Lunges

– 5 KB High Pull

3) Air Bike 10-15s sprint for max watts

A1.

Snatch Pull

2/6 x 2. 

OT1M

– Take 2 Warm-up sets

– Increase from last week

– Final week

A2.

Straight Arm Band Lat Pull Down

8 x 10 in between sets of Snatch

OT1M

B.

EMOM 16

Min 1: 30s Max KB Front Rack Reverse Lunges (53/35)

Min 2: 30s Max Cal Bike

Min 3: 30s Max KB Hang Power Cleans

Min 4: 30s Max Box Jump Step-downs

– Goal: Challenging effort with consistent rep counts for all 4 rounds. Score = total Bike cals.

L1: (Goblet Reverse Lunge) (Russian Swings) (Box Step-ups)

C.

Double Leg Banded Hamstring Curl

3 x 25