Tuesday, August 13th 2024

WARM UP – heavy band

10 burpees

15 banded good mornings

10 burpees

MOVEMENT/MOBILITY – barbell, pull up bar

:30 banded overhead tricep stretch / side

10/10 banded Monster Walks w/ pull up band

6/6 quadruped hip CARs

*grab barbell

8 upright rows

:20 power position hold just above parallel

6 low hang clean high pulls

6 upright row into front rack

6 strict press

6 front squats

6 jerks

PRIMER – before metcon

9/7 cal bike fast

3-5 T2B

OLYMPIC LIFTING

E:90 x 7

1 Power Clean

1 Low Hang Power Clean

1 Push Jerk

1 Split

METCON

For Time (14min)

4 Sets – alternating

1. AMRAP – 2

20/15 cal echo bike

Max Rep Power Clean @ 185/135 (Rx+Sandbag Cleans #150/100)

2min rest

2.

20 Burpees to a Target

Max Rep Toes to Bar

2min rest

NOTES Huge rest period here, athletes need to be aggressive on the first movement and be done by the 1:15 mark.

*score is T2B + Cleans