Tuesday, December 19th 2023

WARM UP – bike

20/16 cal bike

100′ burpee broad jump

MOVEMENT/MOBILITY – moderate band, barbell

*grab moderate band

10 band pull aparts

10 overhead band pull aparts

10 banded good mornings

:20 supine banded hamstring stretch straight up/right/left / side

10/10 seated band calf “raises”

10 shoulder press

*grab barbell

5 power cleans w/ pause below knee and receiving position

5 push jerks w/ pause in dip and receiving position

PRIMER – light barbell Perform whole complex at light weight

OLY COMPLEX

E2M x 5 (10min)

Perform as unbroken complex

4 Deadlifts

4 Power Cleans

4 Push Jerks

Start @ RPE 5 and build to RPE 9

NOTES This will remain as a complex but from week to week will change lifts. Encourage a heavy final load. These complexes will be posterior biased.

METCON

For Time (17min CAP)

3 Sets

15 TnG Power Snatches @ 95/65

right into

2x

15/12 cal echo bike

4 Wall Walks

:60 rest b/t sets

NOTES Barbell must be performed in sets no smaller than 5. Try and go UB as long as possible