Prep

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

1) 1 Round:

– 60s each Foam roll Thoracic & Lats

– 5 Upward to Downward Facing Dog + Toe Touch

2) 2 Rounds:

– 5 each Tall Kneeling KB Halo

– 5 each Thoracic Rotations

2) AMRAP 5:

– 4 Yoga Push-up

– 5 each Split Stance KB Rows

– 5 each KB Push Press

– 10 Scap Pull-ups

– 10 Kip Swings

A1.

Snatch Grip Pendlay Row

2/3 x 8-10. 

OT2M

– 2 Warm-up sets, 3 working sets

– Increase from last week

A2.

Close Grip DB Push Ups

3 x 12-15. 

OT2M

– Increase from last week

L2: Hybrid Push-ups

L1: DB Glute Bridge Squeeze Press 3 x 10-12

B.

‘Northman’

For time:

500/400 Meter Row

40 Hang Muscle Cleans (95/65)

30 Toes to Bar

20 Burpees

– Goal: Hard effort taking strategic breaks when needed to keep output high.

*9/14

Rx+: (115/75) (finish with 10 Ring Muscle-ups)

L3: (75/65)

L2: (65/45) (Hanging Leg Raises)

L1: (45/35) (Weighted V-ups) (Up Downs)

TIME CAP = 11:00

C.

Banded Shoulder External Rotation

3 x 12-15 each. Rest 60s