Prep

Equipment Required: Light band, light KB

1) Foam Roll lats x 60s each

2) Biphasic lat stretch x 60s each

3) 3 rounds:

– 3 Upward to Downward Dog w Toe Touch

– 10 Band Pull-aparts

– 10 Single Arm KB Push Press total

4) Split Jerk w. an empty barbell

A.

Split Jerk

1RM in 7 sets. Rest 2:00

– Goal: 5# PR

L1: 7 x 3 Push Jerk working on technique or Strict Press

B.

Rollback Triceps

3 x 10-12. Rest 45s.

– Perform on the floor, not on the bench.

– Take 1 set to build to work weight

C.

Elbows Out Landmine Row

3 x 8-10 each. Rest 45s.

– Take 1 set to build to work weight

D.

‘SNAFU’

50 DB Hang Power Clean + Push Press (50/35)

– Goal: TOUGH effort, all-out war. Goal is to finish this sub 5:00

TIME CAP = 10:00

L3: (40/25)

L2: (30/15)

L1: (20/10)