Friday, September 8th 2023

WARM UP – MB

300m MB run

MOVEMENT/MOBILITY – MB, box, wall, barbell

10 MB step ups, bear hug

10 plyo step ups

:20 foot elevated deep lunge stretch on box / side

:30 armless prayer on box

10 good mornings w/ MB overhead (just hinge as mush as you can w/o MB falling forward

5 Box Jumps (land as tall as possible)

:20 HS hold

*grab barbell

10 front squats

PRIMER – barbell

4 power clean w/ :03 pause in catch just above parallel + ride down into full front squat

4 squat clean w/ :03 pause in catch

STRENGTH

E2M x 6

1 Squat Clean

4 Front Squats @ 70-85% of 1RM clean

*try and use the same weight you used last week for less reps

GET FIT

For Time – chipper

80 Wall balls @ 20/14#

30 Box jump overs @ 24/20″

30 S2OH (115/80) (Rx+135/95)

30 Front Rack Reverse Lunges (115/80)(115/80) (Rx+135/95)

NOTES *breaks on wallball expected but try and keep sets of 20 at least

*steady BJOs

*3-5 Sets on S2OH