200m Run
90 secs/side Bent Over Lat Stretch
Then complete 3 sets of:
6 Banded Pull Downs
6 Banded Reverse Fly
6 Banded Pull and Rotate
10 Plate Z-Press
5/side Single Arm DB Push Press
5/side Single Arm DB Split Jerk
in 17 mins complete 4 sets of:
8 (-2) Push Press
Rest 1 min
5/side Overhead Barbell Lunges
Rest 1 min
5/side DB Rear Foot Elevated Split Squats
Rest 1 min
5 mins Transition
Complete the following:
10 Shoulder Activations / Ring Rows
5-10 Beat Swings or Easy Kip Ring Row
3-5 Reps of the exercise you will use for the following metcon
5 Hang Power Snatches building through each
AQAP complete:
9-7-5 Bar MUs / 15-12-9 C2B Pull Ups or Pull Ups / 20-15-10 Ring Rows
15-12-9 Bar Facing Burpees
18-15-12 Hang Power Snatches (95/65 – 75/55 – 45/35)
Rest 3 mins
AQAP complete:
20-15-10 C2B Pull Ups / Pull Ups / Ring Rows
15-12-9 Bar Facing Burpees
18-15-12 Hang Power Snatches (95/65 – 75/55 – 45/35)
Time Cap: 16 mins
Every 2 mins x 14 mins:
4 Push Jerks at 80% of 1RM (2 sec pause in each dip
Then complete 20 mins on the Ski Erg at a moderate pace
