Friday, March 31st 2023

WARM UP

2x

10/7 Cal Bike

10 Push ups

:20 dead hang from bar

MOBILITY

:30 t-spine stretch on roller

1:00/1:00 IT Band Stretch

:30 childs pose – hands on roller

PRIMER

1x- Empty Barbell

10 Snatch pull

10 Overhead Squat

10 Snatch Balance

STRENGTH

EMOM x 10 – alternating

2 Hang Squat Snatch @ 65-75%

6-9 Strict Pull Ups

METCON

For Time:

5x

10 DB Push Press (50s/35s) (Rx+5 sHSPUs)

10 DB Walking Lunges (50/35) (Hold In Front Rack)

right into

3 Rounds

20/15 Cal Bike

20 Wallballs (20/14)