Wednesday, January 10th 2024

WARM UP – pull up bar, barbell

50 bars taps

20 empty bar thrusters

MOVEMENT/MOBILITY – hip circle

2x

5/5 Half Circles

10/10 Lateral Steps

15 Glute Bridges

then,

:30 spiderman stretch w/ T-spine rotations / side

4/4 side lying arm clocks

*grab barbell

6 good mornings

6 kang squats

4 back rack thrusters

4 front rack to back rack thrusters

4 front squats

PRIMER – workout weight barbell

5 thrusters at workout weight

STRENGTH

E2M x 2

5 Front Squats (:01 pause in hole)

right into

E2M x 2

3 Front Squats (controlled descent)

E2M x 2

1 Front Squat

*5s and 3s are focused on solid positions under moderate/heavy load, push weight on the singles

METCON

AMRAP – 10

10 Thrusters @ 75/55

3 Bar Muscle Ups

NOTES Challenging pressing endurance here. Rounds are quick. Unbroken sets and try to limit transtion time.