Complete 3 sets of:
8 Banded Pull & Y
8 Banded Reverse Fly
8 Banded Pull Downs
Then go directly into the next part
1. 20 secs/side Single Arm Pike HS with Box – 30-40 secs Pike HS with box
2. 30-40 secs Beat Swings with feet on bench (focus on stopping the movement on each side, so arch position to hollow position with a 2 sec pause on each)
3. 30 sec Hollow Hold (weighted if able)
15 Box Jump Overs (24/20)
4 Burpee Bar MUs / 6 Burpee Pull Ups / 6 Burpees Ring Rows
12 Strict HSPUs / Push Up variation
12 Double DB Step Ups (50/35 – 35/25 – 25/15)
15 Banded Triceps Push Downs + 15 Banded Curls + 15 Banded Pull Apart
(Perform these movements as a circuit, resting as needed at the end of the round)
Option #1
Every 90 secs x 6 mins:
3 Snatch Balance at 60% of your 1RM Snatch
EMOM x 12 mins:
1-4: 1 Squat Snatch at 70%
5-8: 1 Squat Snatch at 75%
9-12: 1 Squat Snatch at 80%
Option #2
AMRAP x 30 mins:
5 min Assault Bike at 85% effort
5 min Assault Bike at 60% effort