Thursday 3.25.21

Prep

Equipment Required: light KB, medium/light band

1) 10 Upward to Downward Facing Dog w. Toe Touch

2) 2 Rounds:

– 8 Thoracic Rotations each

– 8 Tall Kneeling KB Halo each

3) AMRAP 5

– 10 Banded Overhead Squat

– 5 BW Walking Lunges each

– 2 KB Windmill each

A.

Split Jerk

5 x 2 @70% of 1RM from last week

OT1:30

-Essentials: 5 x 5 Push Jerk (matching last week’s weight)

B.

Barbell WarmUp (Snatch)

5 minutes

-Coach Led

C.

EMOM 16

Min 1: 30s max reps SDHP (75/55)

Min 2: 30s max reps Hang Power Snatch

Min 3: 30s max reps Hand Release Push-ups

Min 4: 30s max reps Kettlebell Swings (53/35)

– Goal: Everything should be light and able to be performed for 30s without stopping. 

– Score = total reps.

-Essentials: SDHP to KB SDHP, push ups to incline push ups. 

D. (Finisher after class)

Low angle Banded Face Pull

4 x 15-20. 

Rest 60s.