Prep

Equipment Required: Light band, light KB

1) 2 rounds:

– 3 Upward to Downward Dog w Toe Touch

– 5 Thoracic Rotations each

2) ARMAP 5:

– 10 Scap Pull-ups

– 10 Band Pull-aparts

– 10 Single Arm KB Push Press total

A.

Push Press + Push Jerk

3/4 x 2 + 1

OT1:30

– 3 warm up sets, 4 working sets

– 5% heavier than last week

L1: Strict Press + Push Press 4 x 3 + 2, 1-2 warm-up sets

B.

EMOM 16

​​Minute 1: 10 Double KB Clean + Press (44/26)

Minute 2: 10 Calorie Row

Minute 3: 5 Strict T2B + 5 Kipping T2B

Minute 4: 10 Burpees to a plate

– Goal: Challenging effort – same intent as last week. Pace yourself more than you think and use most of the 60s interval as this one will get tough fast.

Rx+: (53/35) (7 Strict T2B + 7 Kipping)

L2: (35/26) (5 Strict + 5 Kipping Hanging Straight Leg Raises)

L1: (26/20 or lighter DBs) (6 Cal Row) (10 Weighted V-ups) (Up Downs)

C.

Chest Supported DB Rows

3-4 x 10-12. Rest 60s.

– Pronated (thumbs in) Grip