6 Min AMRAP
:20 Sec Bike
5/5 Single Arm Banded Press per Arm
10 Banded Pull Apart
5 Scap Pull Ups
5 No Contact Burpees
Then…
EMOM x 9 sets (Week 1 of 4)
3 Rounds:
Min 1: 5 Strict press
Min 2: 3 push press
Min 3: 1 Push jerk
Build in weight each each min, and each set.
Then…
8 Rounds: (1:00 on / :30 Sec Rest) (12 MIn total)
8 Alternating DB Snatch
6 Pull Ups
AMRAP Burpee to Target in the remaining time
Rest :30 Seconds
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