Prep

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

1) Foam Roll lats x 60s each

2) 3-Way Banded Shoulder/Lat Stretch x 60s each

3) 3 Rounds of:

– 10 Band Pass through

– 10 each Split Stance 1-arm Rows

– 5 each Single Arm KB Hang Power Clean

– 3-5 Push-ups (Scale to knees if necessary)

A1.

Pendlay Row

3 x 6. Rest 10.

– Supinated (thumbs out) grip

A2.

Suitcase Bent Over Row

3 x 12. Rest 10s.

A3.

Ring Rows

3 x 25. 

OT5M

B.

AMRAP 12

10 Push-ups on KBs (53/35)

5 KB Hang Power Cleans

50 Meter Front Rack Carry

Rest 60s

– Goal: 5+ rounds at a challenging pace.

Rx+: (62/44) (5/3 Ring Muscle-ups after each Carry)

L3: (44/26)

L2: (35/20)

L1: (26/DBs 10)

C.

Banded Overhead Triceps

100 Reps AFAP.