Warm Up:
2 RFQ of:
10/8 Calorie Ski (8/5)/
5 Ring Row @31X2/
10 Scap Row @2112/
1 WallWalk/
10 Scap Push Up @2121/
:45 Seconds Prone Snow Angel
+
A3: Metcon (Time)
3 RFT of:
8 Each D.B. Hang Power Clean + Shoulder To OH/
6 Each Alternating D.B. Power Snatch/
8/6 Calorie Ski (8/5)
3-5 Minutes WU + @80-90% Hard But Sustainable Pace; Rest 3 Minutes
RX’d= 35/50#
Level 1= 25/35#
Level 2= 15/25#
6 Minute Cap
Strength:
B: Strict Pull-ups (2 X Max UB)
Sub with 2 Sets of Max Leg Assisted Pull Ups (use minimal assistance)
C: Strict Handstand Push Up (2 X Max Unbroken)
…
D: Bench Press (10 Build to A Heavy Set of 8 Reps)
Build in sets of 4-6 Reps. When you get to a set where it feels moderately heavy, make that your first set of 8 reps. Have a spotter for all working sets.
..
E: Pendlay Row (10 Minutes Build To A Heavy Set of 8)
Against a 10 Minute Clock Build To A Heavy Set of 8 Reps @ 21X2; Rest as needed
Accessory :
*2-4 RFQ of:
8 Floor Press @31X1 (HBD); Rest 15-20 Seconds/
10 Each D.B. Torso Row @31X1 (HBD); Rest 15-20 Seconds/
8 Each 10 Month Press @31X1 (HBD); Rest 15-20 Seconds/
10-20 Reps Band Assisted Pull Up @21X2; 20 Seconds Rest
