Prep

Equipment Required: light KB, jump rope

1) 2 rounds:

– 5 Upward to Downward Dog w Toe Touch

– 10 Thoracic Rotations each

2) ARMAP 5:

– 3 each Half Kneeling KB Windmills

– 5 each 1-arm KB Rows

– 5 each Single Arm KBS

3) 3:00 DU practice

A1.

Close Grip Bench Press

4 x 8-10. 

OT1:30

– Goal: Slightly heavier than last week

A2.

1-arm Ring Row

4 x 8-10 each. 

OT1:30

B. 

Barbell Warm Up – Snatch

C.

AMRAP 7

30 Double Unders

15 Hang Power Snatch (75/55)

– Goal: Tough effort – this should feel similar to open WOD 14.1 so start slow and adjust your pace.

Rx+: (95/65)

L2: (65/45)

L1: (Penguin Taps or Single Unders) (Alt DB Snatch 25/15)

D.

DB Hammer Curls

Down the rack x 8-10 reps per DB weight. Rest as needed.

– start with the load you could perform 15-20 perfect reps with.