2 rounds
10 band pull-aparts
20 Plank Shoulder Taps
5 shoulder ext rotates - light
5 lat shoulder raises - light
then
2 rounds Barbell Complex
1:00 banded Sampson Stretch/side
Strength:
A. 2 push press + 1 split jerk 10 x 1; begin a set every 1:15; work at 80-90% of last weeks complex
B. Kipping Pull-Ups/Kipping 3 x 10-15
C. Box Jumps 3 x 10-15
MetCon:
8 rounds for time:
In teams of two, alternate full rounds:
1:00 banded Sampson Stretch/side
Strength:
A. 2 push press + 1 split jerk 10 x 1; begin a set every 1:15; work at 80-90% of last weeks complex
B. Kipping Pull-Ups/Kipping 3 x 10-15
C. Box Jumps 3 x 10-15
MetCon:
8 rounds for time:
In teams of two, alternate full rounds:
4 x Barbell Complex
200 Meter Run
Barbell Complex = 3 Hang Power Cleans + 2 Alternating Front Rack Lunge Steps + 1 STO
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