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Prep

Equipment required: Foam roller, light KB, medium/light band

1) Foam roll Thoracic & Lats x 60s each

2) AMRAP 6 at a slow pace:

– 4 Yoga Push-up

– 8 each KB Push Press

– 8 each Split Stance KB Rows

– 15 Banded Pull-aparts

– 15 each Single Arm Banded Pushdowns

A.

Shoulder Press

Build to a 1RM in 8 sets.

OT2M

– perform all sets as singles 1, 1, 1, 1, 1, 1, 1, 1 (no multiple rep sets)

– Goal: 5# PR

– L1: 4 x 6-8 reps. 60s rest. 1-2 warm-up sets.

– Last tested 6/21

B.

T2B Drills

C.

For Time:

10-20-30

Alt. DB Snatch total reps (50/35)

30-20-10

T2B

– Goal: Hard Effort. Push your pace today on this one to and push to get  done in under 10:00.

L3: (40/25)

L2: (30/15) (Hanging Straight Leg Raises, Knee Raises or T2B with limited ROM)

L1: (20/10) (Weighted V-ups)

D.

Prone Incline Lateral Raises

3 x 12-15. Rest 60s.

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