WARMUP
1:30 MIN B/S/R/R
20 BANDED PULL APARTS
20 BANDED PRESSES
20 BANDED OH2SH PULL APARTS
PRE STRENGTH (SHOULDER WARMUP)
3 SETS OF:
:20 SEC ON / 40 SEC OFF
HS HOLD / PIKE UP HOLD
2 SETS OF:
6 PIKE PUSH UPS
REST 60 SEC
STRENGTH
COMPLEX
1 POWER CLEAN
+ 1 PUSH PRESS
+ 1 JERK (SPLIT or PUSH)
IN 10 – 12 MINS BUILD A HEAVY SET!
WORKOUT OF THE DAY
AMRAP 15
40 CALS
30 ALT DB SNATCHES
20 BOX JUMPS
10 HANDSTAND PUSH UPS / PIKE UPS / HAND RELEASE PU
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