BANDED PUSH UPS

WARM UP 

Release rotators, pecs, forearms, anterior tibia and ankles

repeat 2x

• 10ps  single leg swing holding wall
• 5 mapmakers …. light weights 
• 5 sp Single leg box jumps …. low box

 

10m EMOM/Power Snatch + 3 OHS

or

 5 kettle bell swing and 5 front squats

 

METCON

7m AMRAP

1 Maneater- 250 m row, 20 MB cleans

-3m Rest-

7m AMRAP

3 Manmakers (35/25)MW
6 Box Jumps

ADVANCED

7m AMRAP

1 Maneater- 250 m row, 20 MB cleans

-1m Rest-

7m AMRAP

3 Manmakers (55/35)MW
6 Box Jumps