Tuesday, January 2nd 2023

WARM UP – KB, bike

30 KB swings

15/12 cal bike

MOVEMENT/MOBILITY – KB

10 cossack squats

:30 forward fold

:30 downward w/ reach to opp. foot

:30 scorpion / side

5 inch worm to push ups

10 KB Overhead Tricep Extensions

10 hollow hold leg raises

5/5 half kneeling KB arnold press

5/5 KB clean to reverse lunge

5/5 KB OH reverse lunges

PRIMER – before metcon

6 Snatch Grip Deadlifts

6 Muscles Snatches

6 BTN Push Press

3 Snatch Balance

3 Hip Power Snatches

STRENGTH

E4M x 4

6/6 DB Bulgarian Split Squats (heavy)

12 Barbell Skull Crushers (on floor)

1:00 plank – on forearms

METCON

EMOM x 12 / alternating

-12/9 cal echo bike

-6 Power Snatches @ 115/80

**Barbell reps increase by 2 reps every completed set.

NOTES Barbell does not have to be unbroken. Weight should allow athletes to go unbroken for 1st round. If an athlete fails to complete all the reps they will return to starting rep scheme and finish out maintaining that.

Score = total reps on barbell. Must complete all Bike cals each round to be Rx