1. Warm-up
Forward Fold Pose 2:00
Lax Ball to Pecs and Front of Shoulder
3 Steady Rounds
10 Single-Leg Kettlebell Deadlifts
10 Hand Release Push Ups
Row 250m
2. Strength
Deadlift – 1×3
Controlled on the way down, take the hands off the bar, complete the next rep. Try to go heavier than Week 1.
3. OLY
Pause Low Hang Snatch – 6×3 @ 70-80%
Drop and reset after each rep
4a. Met-Con
AMRAP 12 Minutes:
4 Power Cleans 205/135lbs
8 Push Ups
12 Air Squats
After completing pieces 1-4, Please choose ONE of the following based on perceived weaknesses.
5a. Gymnastics Accessory
AMRAP 10 Minutes:
“Super Muscle-ups”
5 Second hollow body hold a the bottom of each rep and a 5 second hollow body hold at the top of each rep
5b. Strength Accessory
Farmers Carry – 400m AHAP
Rest as Needed
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