Chin over bar hold (kneel to scale)
GHD Demo (Bend & Snap)
Metcon (3 Rounds for weight)
Landline/DB/KB Row x10
Seated Lateral Raise (Tempo)
Lat pull down (one band each arm)
**Use the rounds to log the weight used at each movement
*Increase Load where possible from last week.
****Lat pull down should be incredibly difficult. Reps 11-12 very labored.
Metcon (AMRAP – Rounds)
Single arm DB/KB Push press 2-4-6
Sit-ups /GHD sit-ups x8
*Greatly challenge the weight of your KBS.
**The order is PP/Sit ups/other arm PP/Sit ups
***Flow consistently for the duration of this AMRAP
Big Clean Complex
6 Sets for Max Load
High Hang Clean+Low Hang Clean+Clean+Push Press
High Hang Clean+ Low Hang Clean+Clean+Push Jerk
High Hang Clean+Low Hang Clean+Clean+Split Jerk
All Cleans must be Squats