Friday, April 12th 2024

WARM UP – PVC/barbell

“Bring Sally Up” challenge w/ either:

PVC overhead squats

Barbell front squats

MOVEMENT/MOBILITY – pull up bar

:30 downward dog alternating toe touches

:30 upward dog

:20 side plank rotations / side

:20 wide grip dead hang

:20 narrow grip dead hang

2x

:05-:10 partner hanging t-spine opener

:30 overhead tricep/lat stretch on rig / side

1:00 figure 4/pigeon stretch on rig

METCON

For Time

15-12-9

Hang Clean and Jerk @ 95/65

Burpee over Bar

+ :60 rest

3x

400m Run

15-12-9 Strict PU

+ :60 rest

3x

100m KB/DB farmer carry @ 70/50s

15-12-9 HSPU

NOTES Nice and steady from the start. Plan for many breaks on

PU/HSPU MODIFY Strict PU – 8 reps across or banded HSPU – 12-9-6 OR DB push press

OPTIONAL PUMP SESH

5x

10 DB Bench Press

15 Banded tricep push downs

:60 rest b/t