Friday, January 26th 2024

WARM UP – bike, PVC

20/16 cal row

25′ spiderman lunges

25′ pike bear crawl

12 PVC palms up overhead squats

MOVEMENT/MOBILITY –

*grab PVC

10 pvc passthroughs

:30 shoulder external rotation w/ pvc / side

:30 straight arm lat stretch w/ pvc

:30 v-sit forward lean w/ PVC on back

10 PVC sots press

5 Slow motion PVC snatch pulls

5 slow motion PVC snatch high pulls

*grab barbell

4 slow motion snatch pulls

4 arms only muscle snatches

4 drop power snatches as low in power position as possible

4 Hang Power Snatches

3 Snatches

METCON

For Time:

80 Cal Row

40 DB Step Ups (50/35s) (24″/20″)

20 SA Devils Press (50/35)

*hold on to big sets on the step ups and try to push the devils press at the end

*14 Minute Cap

POST METCON LIFTING

Every 2:00 x 5 Sets

1 Power Snatch

1 Hang Snatch (just below knee)

drop/reset

1 Snatch

1 Hang Snatch (just below knee)

*start light and build