Wednesday, August 30th 2023

WARM UP

200m run

10 lateral burpees over line

5 lunge, lunge, squat

MOVEMENT/MOBILITY – Heavy band, barbell

25′ walk on toes

25′ walk on heels

25′ walk on insides of feet

10 heel to toe rocks

:30 half kneeling banded lat stretch on rig / side

:30 band assisted deep squat on rig

:30 deep squat w/ band around t-spine

:30 v-sit holding onto band attached to rig for leverage

*grab barbell

:30 front rack hold

8 push press

8 thrusters, as much legs as possible, focus on clean rerack

PRIMER –

-5 Tall Cleans

-4 Hang Squat Cleans

-3 Squat Cleans

STRENGTH

Perform this with bar on floor

E2M x 5

3 Front Squats @ 75-85% of squat clean

*Squat Clean First Rep

METCON

AMRAP – 15

12 Walking Lunges @ 50/35s

200m Run

6 Thruster @ 135/95

3 Front Squats

200m Run

:60 rest b/t rounds

NOTES

Lunges/thrusters unbroken for majority of rounds.

SCALING 200m Run – 250m Row