Prep
Equipment required: Foam roller, light band, barbell
1) Oscillatory Foam Roll Lats x 60s each
2) 10 Thoracic Rotations each
3) 3-Way Banded Shoulder/Lat Stretch x 30s each position
4) 3 Rounds:
– 6 Barbell Rows
– 6 Barbell Curls
– 6 Push Press
– 15 Band Pull-aparts
A.
Push Press + Push Jerk + Split Jerk
3/5 x 1 + 1 + 1 using 80% of last week’s top load for all sets.
OT2M
– L1: Work on technique OR – DB Push Press + Push Jerk 4 x 5 + 5, 2 warm-up sets
B.
AMRAP 12
1 Legless Rope Climb
12 total Alt. DB Snatch (50/35)
15 Box Jumps w. step down (24/20)
Rest 60s
– Goal: Each set should be a hard effort and done UB.
Rx+: (6/4 Ring Muscle-ups for Rope Climbs)
L3: (40/25)
L2: (Rope Climb) (30/15)
L1: (2 Rope Climb Standing to Ground) (20/10) (Box Step-ups)
C.
Barbell Curls
3 x 8-10. Rest 60s.