Part 1:
5 Sets
7 Strict Press
14 Bent Over Alternating KB/DB Pendlay Row
Part 2:
AMRAP 8
4 DB Clean and Jerk (R)
24 Double Unders
4 DB Clean and Jerk (L)
24 Double Unders
*Add 2 Clean and Jerks (to each arm) every set
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We want volume in Part 1 – don’t go in thinking you have to add weight every set. Don’t go to failure. Part 2 is sure to test your efficiency on the rope and hip extension on the DB. Save those shoulders by doing things by the book early on.
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SUGGESTED WARM UP
- Roll out your mid-to-upper back with hands above your head. Shift weight left and right a few times to work the lats.
- 2 Sets of 5 Scap Push Ups + 10 Scorpions
- Mobilize and stretch wrists
- AMRAP 3: 5 Strict Press (45/35) + 15 Double Unders