Prep

Equipment required: Foam roller, light band, barbell

1) Oscillatory Foam Roll Lats x 60s each

2) 10 each Thoracic Rotations

3) 3-Way Banded Shoulder/Lat Stretch x 30s each position

4) 2 Rounds:

– 6 Barbell Rows

– 6 Push Press

– 6 Barbell Curls

– 10 Scap Pull-ups

– 15 Banded Pull-aparts

A.

Push Jerk

10-8-6-4-2+. 

OT2M

– Goal: Build to a heavy 2+ (AMRAP) set. Goal of this to perform 2-5 reps with a heavy load, not necessarily a max.

– 2RM tested 6/13

– L1: 5 x 5 at the same weight focusing on form, 2 warm-up sets

B.

‘The 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.

Rx+: (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.

Plate Figure 8s

2 x 10 each. Rest 60s