Week 6 of 8: Monday
Prep 1
2 x 10 Standing Hip Abductions w/ Band (per side – slow negative)
2 x 10 Banded Clamshells (per side – slow negative)
2 x 8 Band Pull Aparts + 6 Band Over and Backs
2 x 8 Standing Dumbbell Rear Delt Fly
Prep 2
2 Rounds
15 Calorie Ski Erg
4 Unboken Complexes of:
2 Hang Power Cleans
2 Front Squat
1 Strict Press
1 Push Jerk
(45/35)
Strength
Every 2 Minutes for 7 Rounds
Complex of:
2 Hang Squat Cleans
2 Push Jerks
Start at 70% & Increase to a Max Complex
Strength
Tempo Back Squat
6, 5, 4, 4
4 Second Negative
Gymnastics
4 Minute AMRAP
10 Strict Pull-ups
8 Deficit Handstand Push-ups
-Rest 2 Minutes-
4 Minute AMRAP
10 Strict Handstand Push-ups
8 Chest-to-Bar Pull-ups
Conditioning
40 Calorie Row
20 Shoulder-to-Overhead (135/95)
30 Calorie Row
15 Shoulder-to-Overhead (135/95)
