Prep

Equipment Required: Medium band, foam roller

1) Foam roll wherever you need it x 60s each side

2) 3 each Spiderman Lunge 

3) 3 rounds:

– 5 Yoga Push-ups

– 10 Banded Overhead Squat

– 10 each Banded Iso Row

4) Barbell Warm-up Snatch

A.

AMRAP 10:

100 Meter Run

5 Hang Power Snatch (95/65)

Rest 2:00

AMRAP 10 in teams of 2:

150 Meter Row

15 Wallballs (20/14)

Rest 2:00

AMRAP 10:

300 Meter Bike

110 Barbell Rows

*One person completes a full round at a time

– Goal: Challenging pace, smooth transitions and UB on the barbelll.

Rx+: (115/75) (3/2 Bar Muscle-ups after each round)

L3: (75/55)

L2: (65/45) (14/10)

L1:  (10 alt DB Snatch 30/20) (10/8) (DB Rows)

C.

Upper Back Triset

3 x 10 each. Rest 60s.

– pass thru + facepull-apart + pull-apart