Friday, July 28th 2023

WARM UP

800m run

OR

4:00 machine of choice

OR

2:00 machine + 400m run

MOVEMENT/MOBILITY – pull up bar, MB, wall

10 MB cleans

10 MB OH forward lunges, :03 eccentric, fast up

3 Jefferson curls holding MB SLOW

50′ waiter walk with MB side

:30 couch stretch on wall / side

10/10 foot elevated SL glute bridge on wall

10 scap wall slides SLOW

8 kip swings, tight shoulders

8 kip swings, looser shoulders

6 strict pull ups or SLOW ring rows

4 kipping pull ups

STRENGTH

EMOM x 12 / alternating

-5-15 TTB

-10 DB Bench Press

NOTES TTB must be 1 unbroken set

GET FIT

For Time

3x

12/9 cal echo

12 Pull ups (Rx+C2B)

right into

30 Power Snatch @ 75/55

30 BF burpees

12min CAP

CASHOUT 50 V-ups

NOTES You need to be aggressive from the start. I would advise breaking for grip fatigue. You should be getting to those burpees with your HR rather high. Pull-Ups should be 1-2 Sets.

SCALING PU – decrease reps OR Jumping strict PU