Warm Up:
3X:
10 Empty Barbell Bent Over Rows
30-Second Handstand Hold
5 Dips
Upper Body Push:
Incline Bench 3 X 4
2 Warm Up Sets — Find Working Weight — Stop One Inch From Chest — Never Come Off Tension
Add weight to 08/24
Bootcamp: Use DB's and Perform Incline Bench as Normal
Conditioning:
100 Burpee Box Jump Overs for Time
Auxiliary:
5X:
14 Hammer Curls: 8/4/2 Reps w/ 10-Seconds Between
20 Tri Rope Pull Downs
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Warm Up: Snatch Warm Up
Dynamic Pull:
Power Snatch/Hang Squat Snatch/OHS 5X, Every 3 Minutes, Same Weight
Bootcamp:
AMRAP 12:
10 Burpee Box Jumps
20 DB Snatches
Conditioning:
10X:
1 Snatch (155/105#)
10 Calories on Bike or Rower
Auxiliary:
Barbell Option: Deficit Deadlift: 3 X 8
Non-Barbell Option: 15 Suitcase Deadlifts, One Set Every 3 Minutes, 6X
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Dynamic Warm Up
Skill Work:
10 Minutes of Handstand Practice
Conditioning:
“DB Fran”
21-15-9
DB Thrusters (50/35#)
Pull Ups
Recovery:
ROMWOD
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