Saturday, September 17

Prep

Equipment required: Foam roller, light band, barbell

1) Oscillatory Foam Roll Lats x 60s each

2) 10 each Thoracic Rotations

3) 3-Way Banded Shoulder/Lat Stretch x 30s each position

4) 2 Rounds:

– 6 Barbell Rows

– 6 Push Press

– 6 Barbell RDLs

– 6 Band Overhead Squats

5) Barbell Warm-up Snatch

A.

AMRAP 26 WITH A PARTNER

0:00-12:00

3 Power Snatch (135/95)

6 Pull-ups

9 Air Squats

*One partner completes a full round at a time

Rest 2:00

14:00-26:00

3 Push Press

6 Pull-ups

9 Deadlifts

*One partner completes a full round at a time

L3: (115/75)

L2: (95/65) (Band Assisted Pull-ups)

L1: (3 each DB Snatch) (Assisted Ring Pull-ups) (DB Push Press) (DB RDL)

B.

Prone Banded Hamstring Curl

3 x 25. Rest 60s.