Wednesday, March 6th 2024

WARM UP – rower

25/20 cal row

MOVEMENT/MOBILITY – PVC, pull up bar, barbell

*grab a box

:30 deep lunge stretch on box / side

:30 pigeon on box / side

:30 armless prayer on box / side

5/5 controlled box step ups

5/5 explosive box step ups

15 low pogo hops + 15 high pogo hops

5/5 curtsy lunges

:20 pike hold w/ feet on box

:20 Front Rack Opener

5 Hang Power Cleans

5 Front Squats

3 Hang Squat Cleans

4 Split Jerks (no bar)

3 Split Jerks (w/ bar)

STRENGTH

EMOM x 6

1 Power Clean

1 Hang Clean

1 Jerk

@ 60-80%

+

@ 6 -12min

Hit 4 heavy Clean and Jerks

@ 20-30# heavier than above

METCON

For Time (15min CAP)

3x

16/12 cal row

10-12-14 Thrusters (95/65)

10-12-14 Burpee box jump overs

NOTES Thrusters should start unbroken. Steady on BBJOs.

MODIFY BBJO – burpee step overs