Friday, June 30th 2023

WARM UP

In 25′ increments:

200′ shuttle run

High knees

Butt kickers

Karaoke x 2

Side shuffle x 2

MOVEMENT/MOBILITY – barbell

In 25′ increments:

Lunge w/ twist

Reverse lunge w/ overhead reach

Lateral lunge

Inch worm w/ push up

Pike bear crawl

Backwards pike bear crawl

*grab barbell

8 deadlifts

16 front rack to back transitions

8 strict press

16 fast v ups

PRIMER – empty barbell

4x power clean + :03 pause in receiving position + push jerk + :03 pause in receiving

then 4 power clean and push jerks at normal cadence

STRENGTH

E2M x 5

8 Barbell Strict Press

15-20 Hollow Rocks

@ 60-70%

GET FIT

For Time

6-9-12 TnG Clean and Jerk @ 95/65

Lateral Burpee over bar

right into

12-18-24 TTB

*200m Run after each set

15min CAP

NOTES Each barbell set can have NO more than 1 break, you must cycle the bar. Pick a conservative pace on burpees to help bring HR down. Go for big sets on TTB and get on the run and just move.

SCALING 200m Run – 250m Row

TTB – SL T2B, T2A, V-Ups