Prep
Equipment required: Foam roller, barbell, light band, light KB
1) 1 Round:
– 30s each Three-way Thoracic Spine Foam Roll
2) 2 Rounds:
– 5 each Thoracic Rotations
– 5 Superman Rows
3) 2 Rounds:
– 6 Barbell Rows
– 6 Hang Muscle Cleans
– 6 Push-press
– 5 each KB Windmill
A.
Build to a heavy 4 in 5 sets.
OT2:30
L1: Work on technique or Seated DB Shoulder Press 4-5 x 8-10 3s down. Rest 60s
B.
4 Rounds
6 Hang Power Snatch (115/75)
12 each Gorilla Rows (53/35)
48 Double Unders
– Goal: Challenging effort, unbroken reps on the barbell
Rx+: (135/95) (62/46)
L3: (95/65) (44/26)
L2: (75/55) (35/20) (Penguin Taps)
L1: (6 each DB Snatch 25/15) (26/DB 15s) (Single Unders or Penguin Taps)
C.
100 Reps AFAP