INTERMEDIATE 02/07/2020

A. Warmup Skilldevelopment

10 Strict Press + 10 Front Squats + 30-second Front Rack Carry
Rest 15 seconds
5 Cleans (or Swings w/ KB) + 5 Push Press + 30-second Overhead Carry
Rest 15 seconds
5 Ground to Overhead + 5 Overhead Squat (can do single-arm OHS w/ KB or DB, if needed)

A. Strength
EMOM for 12 minutes (3 sets):
Minute 1 – L-Seated Dumbbell Press x 10 reps
Minute 2 – Dumbbell Push Press x 15 reps
Minute 3 – Hollow Hold or Rock x 35-45 seconds
Minute 4 – Band Pull-Aparts x 30-40 seconds

B. Conditioning
AMRAP 12 min
3 Dumbbell Beast-Makers (Burpee—Push-Up—T-rotation—Curl—Press)
6 Strict Pull-Ups 9 Burpees

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