General Warm-Up
500 Meter Row Erg
followed by …
Two rounds of:
15 Banded Face Pulls
5 Barbell Presses @ 5050
15 Band Pull Aparts
Coaches, take a few minutes to differentate the push press and push jerk. Many people learning one of the other may fall into a jerk as fatigue sets in
A.
Five sets of:
Strict Press x 5 reps @ 70-75%
Rest 90 seconds
B.
Every minute, on the minute, for 9 minutes (3 sets) of:
Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Station 2 – Band-Resisted Face Pulls x 20 reps @ 1010
Station 3 – GHD Sit-Ups x 10-20 reps
C.
Full Effort:
For time:
20 *Beastmakers (50/35 lbs)
Full Victory:
For time:
20 *Beastmakers (35/20 lbs)
*Beastmaker = 1 Row + 1 Push-Up + 1 Row + Squat Clean Thruster
Time Cap: 8:00
Goal: Sub 5:00 (Unbroken)