Friday, May 17, 2019

Joint prep x 10 min

1 arm Med ball tosses with a partner

A1. Shoulder Taps X 30-50 x 3 sets; rest 60 sec

A2. Barbell Step ups x 10 x 3 sets; rest 60 sec

B. 3 Sets

DB or KB Clean to Thruster x 9 35 lbs/55 lbs per arm

Rest 30 sec

strict Pulling @ 21x1 3/5

Rest 60 sec

Advanced will do seated straddle rope pulls x 4-6 reps

C. 3 Rounds for TIme

Front loaded Barbell lunges x 20 steps 65/95 lbs

Kipping Toes to bar x 15

AMRAP in 5 minutes

OHS x 9 65/95 lbs

Strict Pulling x 3/6 (1 second hold at the top)

Rest 90 sec

C. AMRAP in 8 minutes

KB Walking Lunges x 20 steps

burpees x 15