Monday, January 29th 2024

WARM UP – barbell

30 single unders

5 bar facing burpees

10 RDLs

10 air squats

5 front squats

5 bar facing burpees

30 double unders

MOVEMENT/MOBILITY – box, mini band, barbell

:30/:30 Box Pigeon

5 Box Jumps

*mini band around knees

10/10 banded side steps

10/10 clam shells

*band around wrists

10 banded shoulder external rotations

10 banded prone I’s

10 banded strict press (drive out into band while pressing overhead)

*grab barbell

5 Strict Press

5 Thrusters

PRIMER –

5 Thrusters w/ workout weight

20 double Unders

then,

6 DB Snatches

warm up BMU or Strict Pull-ups

METCON MONDAY

For Time:

7x (17.5ish)

9 Thruster @ 115/85

35 double unders

5:00 rest

30 DB snatch (50/35) (Rx+40 reps)

15 BBJO @ 24/20″ (Rx+20 reps)

20 Strict Pull-Ups (Rx+ 20 Bar MU)

15 BBJO (Rx+20 reps)

30 DB snatch (Rx+40 reps)

1. Slightly shorter and slightly heavier than 17.5.Thursters should be a weight most of workout is unbroken. Mod -50 singles or 35 bar Taps

2. This will be tough, be sets on DB. Steady on BBJOs and Rig. Push hard on the back half.

Feel free to do some BMUs and finish out with strict pull-ups if 20 is to many, however if you are going to do any BMUs you must do the increased reps