Monday, October 23rd 2023

WARM UP

200m run

50′ burpee broad jump

MOVEMENT/MOBILITY – barbell

In 50′ increments,

High knees

A-skip

B-skip

Lateral shuffle

Single Leg Broad Jumps

then,

10 hand release push ups

:30 downward dog, walk out calves

*grab barbell

8 Bent over rows

8 RDLs

8 high hang jumps

8 hang high pulls

PRIMER – light-moderate barbell

4 hang power cleans @ warm up weight

6 box jump overs

4 hang power cleans @ moderate weight

STRENGTH

EMOM x 10 / alternating

-4 Dips – add weight if possible

-4 Strict Pull ups – add weight if possible

These need to be a hard 4 reps. Add a band to dips and PU if needed.

GET FIT

2 Sets

AMRAP – 7

400m Run

8 Hang Power Clean @ 185/125

8 Box Jump overs @ 30/24″

200m Run

4 Hang Power Clean

4 Box jump over

Max Cal Bike in remaining time

:90 rest b/t sets

SET 2 = weight on Hang Power Clean drop to 155/105

NOTES The first barbell should have a break, needs to be heavy. Second set barbell weight should be unbroken.