Friday, May 19th 2023

WARM UP

60 cal bike w/ partner, switch whenever (if solo, 30 cals)

MOVEMENT

50′ walk on toes

50′ walk on heels

50′ walk on inside of feet

15 PVC passthroughs

5 PVC around the worlds / direction

:30 shoulder external rotation w/ PVC / side

10 prone external rotation lift offs / side

5 reverse snow angles SLOW

10 ring rows

:15 single arm iso hold at bottom of ring row / side

:10 single arm iso hold at top of ring row / side

:10 single leg raise hold / side

:10 hanging hollow hold, focus on pushing pull up bar away from you

4 TTB or T2A

PRIMER – empty barbell

5 push press w/ :03 pause in dip

5 push jerk w/ :03 pause in catch

5 split jerks w/ :03 pause at eye level

STRENGTH

E2M x 5

1 Push Press

1 Push Jerk

1 Jerk @ 65-80%

based off 1 RM split jerk

METCON

6x

2 Thruster @ 155/105

4 Burpee PU

:90 rest

6x

4 Thruster @ 115/75

4 Burpee PU

STIMULUS Thrusters must be unbroken across. Slow your transitions down to ensure you can maintain your output. Scaling Burpee PU – Burpee to 6″

14min CAP