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Prep
Equipment Required: Light KB, orange/blue bands
1) AMRAP 8 at a slow pace:
– 8 Inch Worms (no push-up)
– 8 KB Push Press each arm
– 8 Split Stance KB Rows each arm
– 15 Banded Pull-aparts
– 15 Single Arm Banded Pushdowns each
A.
1. Landmine Single Arm Push Press
3 x 8-10 each
+
3 x 12-15.
OT1:30M
-Perform one movement (both arms) every 1:30
-Alternate movements every 1:30
B.
5 minutes
-Coach led
C.
3 RFT:
15 T2B
15 Power Snatch (75/55)
– Goal: Break sets before you have to on the T2B. PS should be light and done in big touch n go sets. Goal = sub 9:00.
Rx+: (115/75)
Essentials: Hanging Leg Raises or Knee Raises
TIME CAP = 10:00
D. (finisher after class)
5 minutes
4 x 25.
Rest 60 seconds
