Prep

Equipment Required: Light band, light KB

1) 2 rounds:

– 5 Upward to Downward Dog w Toe Touch

– 10 Thoracic Rotations each

2) ARMAP 6:

– 10 Scap Pull-ups

– 10 Band Pull-aparts

– 3-5 Tempo Push-ups

3) Running Drills

A1.

Strict Chin Up

5 x 5. 

OT1M

– sets of 5 should be hard so add weight if needed or perform at bodyweight OR partner assisted.

Rx+: (Side to Side Chin-ups)

A2.

DB Floor Press

5 x 8-10. 

OT1M

B.

3 RFT:

21 Hang Power Cleans (135/95)

400 Meter Run

Rest 60s

– Goal: Challenging Effort. The 60s is merely to allow you to catch your breath and not necessarily push the pace. HPC should be completed in max 2 sets.

Rx+: (400 Meter Ski)

L3: (115/75)

L2: (95/65)

L1: (DBs 30/20) (DB Hang Power Clean)

C.

Upper Back Triset

3 x 8-10 each position. Rest as needed