Prep
Equipment required: Foam roller, light band, light KB, barbell
1) 1 Round:
– 30s each Three-way Thoracic Spine Foam Roll
2) 2 Rounds:
– 5 each Tall Kneeling KB Halo
– 5 Superman Rows
– 5 each Banded Bird Dogs
– 5 each Thoracic Rotations
4) 2 Rounds:
– 5 Snatch Grip Rows
– 5 Power Snatch
– 5 Overhead Squats
A.
6 Rounds With A Partner
6 Squat Snatch (135/95)
12 Cal Bike
18 Lateral Box Jump Step Overs (20/14)
100 Meter Farmer Carry
– Goal: Challenging effort, splitting all work evenly. Your choice of weight for the carry
Rx+: (165/115)
L3: (115/75)
L2: (Squat Cleans 95/65)
L1: (24 total DB Snatch 25/15) (Lateral Box Step Over)
TIME CAP = 35:00
– Farmer Carry Alternate:
Farmer March 60s HEAVY
B.
Recovery
5:00 easy pace Bike, Row, Jog etc
C.
Cooldown
Pick 1-2 from the list below
– Pigeon Pose – 60s each
– Scorpion Stretch – 60s each
– Lizard Pose – 60s each
– Prayer Stretch – 60s
– Adductor Rock back Stretch – 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)