WARMUP
2 ROUNDS
4 Inch Worms w/ Push-Up
4 Alt. Groiners w/ Twist
4/4 Moose Antlers
4 SLOW Scap Pull-Ups
Into…
AMRAP x 4 MINUTES
8 Alt. Jumping Lunges
4 Empty Barbell Cuban Presses
8 Kip Swings
4 Ring Rows or Jumping Pull-Ups
STRENGTH
Split Jerk for load:
3×1 (85-95%)*
*Based off 1RM Clean & Jerk.
(Score is Weight)
Week 6 of 8 Oly Cycle
WORKOUT
7 ROUNDS FOR TIME
7 Shoulder to Overhead (135/95)
7 Up-Downs To Target*
7 Chest to Bar Pull-Ups
*Ideally target is 6′ above reach.
(Score is Time)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
10 Banded W’s
10/10 Single Arm Banded Rows
10/10 Single Arm Banded External Rotations
-Rest as Needed b/t Sets-
(No Measure)
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