Friday, January 19th 2024

WARM UP – bike, DBs

2x

9/7 cal bike

10 DB snatches

50′ double overhead DB carry

20 Line Jumps

MOVEMENT/MOBILITY – barbell, wall

*grab barbell

:30 child’s pose w/ hands on barbell

:30 seated chest/bicep stretch

8 strict press

8 behind the neck snatch grip push press

2x :20 overhead squat iso hold, no barbell

:20 power snatch receiving position hold

:30 box pigeon / side

:30 supine lumbar twists

12 calf raises

3 slow eccentric HSPU (modify to box or pike)

3 Strict HSPUs

PRIMER – light barbell

10 Barbell RDLS

10 Glute Bridges

STRENGTH

EMOM x 10 – Alt.

-8 Barbell RDLs

-3 PVC Jump Overs (as high as possible)

METCON

3 Sets

AMRAP – 5

20/16 cal bike

20 DB snatch @ 50/35

20 Box Jump over @ 24/20″

Max Rep Strict HSPU

:60 rest b/t

*score is HSPUs or Z Press Reps

NOTES Athletes need to have :60 on strict HSPU for 2/3 sets.

Decrease bike cals if needed to 15/10.

strict HSPU – DB Z press