8min Amrap
5 Half Kneeling Single Arm Bottom Up KB Press/arm
20sec DB Side Plank (hold DB in top arm)
30sec Dead Bug
Then..,
Muscle Snatch
Build to a Max
Then..,
Push Press (5 x 5 )
*5 sets of 5 reps. with/ Russian Twist
*Push Press allows bending at the knee. There’s just no dip under the bar. Think of it as a cheating strict press. Flex your quads and glutes on the way up to assure that you do not dip under the bar.
*After each set perform 1min. worth of russian twists with a 40/30lb DB. Holding it vertically with your hand on the handle.
Then…,
Complete as many reps as possible in 15 minutes of:
2 rounds of:
12 Alt. DB Lunges 50/35
50 Double Unders
16 Alt. DB Snatches
Then, 2 rounds of:
12 Alt. DB Lunges 50/35
50 Double Unders
16 DB Power Cleans