Tuesday, May 30th 2023

WARM UP

30 burpees or 30 empty bar thrusters or half and half

MOVEMENT/MOBILITY – mini band

:30 spiderman stretch / side

:30 book stretch / side

4/4 side lying arm clocks / side

:30 childs pose

:30 downward dog

*band around knees

12 mini band squats

12 steps monster walk forward

12 steps backward

*band around ankles

6/6 mini band lateral glute kickouts

*band around wrists

12 seated shoulder flexion

PRIMER – empty barbell

:10 dip hold

5 strict press in push jerk receiving position

5 behind the neck strict press in split jerk receiving position

:10 dip hold

5 behind the neck push jerks

5 tall split jerks

STRENGTH

E:90 Seconds x 6

2 Jerks (push jerk or split jerk)

@ 70-85% based off 1 RM split jerk

then

5:00 to build to heavy jerk

METCON

For Time

5x

30 Double Unders

8 Pull ups

8 DB Snatch @ 50/35

:90 rest

Repeat same 5x

STIMULUS All movements should be rep schemes you can go unbroken for majority of the workout. Pick a pace you can maintain across all 10x.

SCALING PU – banded strict PU

DU – bar taps 1:1 or 45 single unders

*16min CAP