Friday, June 2nd 2023

WARM UP

800m run

MOVEMENT/MOBILITY – PU bar, rings, barbell

25′ walk on heels

25′ walk on insides of feet

:20 dead hang

:20 chin up dead hang

10 ring rows w/ supinated grip

5/5 single arm ring rows, :03 pause at top

:30 turn back stretch / side

:30 calf stretch / side

:45 butterfly stretch, back supported by wall/rig

*grab barbell

5 x 1 1/2 back squats

5 x 1 1/2 front squats

5 clean pulls, 1st pull only

5 clean pulls, 2nd pull only

5 clean pulls

5 high hang jump and catch

PRIMER – barbell

5 segmented power cleans, catch lower each rep.

Last one right at parallel

5 broad jump

STRENGTH

E :30 x 8 = 4min

1 Segmented Power Clean :02 pause

just above knee @76-86%

Then –

4:00-11:00

Build to heavy Power Clean

METCON

For Time

3 Sets

AMRAP – 5

3 Power Cleans @ 165/115 – TnG unbroken across

8 Strict Pull-Ups (Rx+BMUs)

3 Power Cleans

8 Pogo Lateral Burpees

3 Power Cleans

Max Cal Row in remaining time

:90 rest b/t sets

STIMULUS Power cleans must be TnG and UB across, modify weight if needed. TnG is going to slow down transitions and thats OK. Likely the hardest workout of the week. Expect top athletes to have under a minute on machine in later rounds.

SCALING modify weight needed to go TnG