Prep
1) 10 reps of 1 Plank Wave each, 1 Yoga Push-up
2) 3 Rounds:
– 10 Scap Pull-ups
– 15 Band Pull-aparts
– 10 Thoracic Rotations each
– 3-5 Tempo Push-ups 3s down
A1.
2/4 x 8.
OT1:30
– 2 warm-up sets, 4 working sets of the same weight.
A2.
6 x 5.
OT1:30
– Rx+: 2s Hold, 3s down
– Scale to Wide Grip Pull-up Negatives or Assisted Ring Pull-ups
B.
-Coach led
-5 minutes
C.
AMRAP 15
9 Hang Power Cleans (135/95)
200 Meter Run
9 T2B
200 Meter Run
– Goal: Sustainable effort. Going UB on all rounds should be a goal for people that are comfortable with both movements.
Rx+: (155/105) (200 Meter Ski)
-Scale to Hanging Straight Leg Raises, Knee Raises or T2B with limited ROM
D.
3 x 15. Rest 60s.