Warm up

Banded upper body release 

2-3 rds

5 ps S A push up, from knee regular or banded

8 per banded pull and push.. start from lunge position

10 hollow rock pull overs with weight plate

Strength 5 5 5 5 5 

Single arm bench press TEMPO 1/0/3 other arm is in an extended position….. Next week we test 1 rm bench !!

alternate with “NEW” Kettlebell swing

6 ps outside leg Kettle bell swing.. lighter weight than usual 

 

SKILL   10 minutes ME

rope climbs/ ME hangs or pull from ground 

 

wod #1

10 minute AMRAP:

RX

14 alt. DB snatches (heavy) 

14 Box jumps 24/20

200 m run

Scaled 

12 alt. DB snatch

12 Box jumps/step ups

200 m run/walk

Finisher is the warm up 2-3 x