Prep

Equipment Required: Foam roller, orange/blue/red bands

1) Three Way Foam Thoracic Spine x 60s each

2) Biphasic Pec Stretch x 60s each

3) 3 rounds:

– 5 Thoracic Rotations each

– 5 Banded Glute Bridge 3s hold at top of each rep

– 3-5 Banded Push-ups

4) Floor Press w. an empty barbell

2 x 3 with 3s down, 2s hold in the bottom position. Focusing on perfect technique.

A.

Floor Press

5-4-3-2-1+

OT2:15M

– Goal: Build to a heavy 1+ (AMRAP) set. The goal of this is to perform 1-4 reps with a heavy load, not necessarily a max. 

– Last performed on 2/1 and 2/8.

B.

“Grace”

30 Clean & Jerks (139/95)

– Goal: HARD effort. This should be completed in sub 6:00 for all levels.

– TIME CAP = 7:00

C.

Banded Reverse Fly

3 x 50

OT2M

-Use thin orange band