Tuesday, 1/21

Warm Up

3 Rounds

6 Rev hand Spider Lunges

6 Alt T Push Ups

6 Alt Samson Lunges

6 Jump Squats

Skill

EMOM 12 (3 Rounds each)

A)         :45 HS Hold

B)         15 Hollow Rocks

C)         5 Half Kneeling DB Press/side

D)         20 Supinated Band Pull Aparts

Prep (9 Minutes)

1×5 Strict Press+5 Push Press (bar only)+6 Alt DB Snatch

3×3 Push Press+3 Plank to Squat (work up in weight)

Met Con

In 12 Minutes

30 Push Press (135/105/75, 93/68/53)

30 Burpees over the bar (lateral)

AMRAP in remaining time of:

30 Alt DB Snatch

30 Ab Mat Sit Ups