Friday, November 24th 2023

WARM UP – bike

20/16 cal bike

50′ burpee broad jumps

MOVEMENT/MOBILITY – PVC

:20 hollow hold

:30 figure 4 pigeon stretch / side

10/10 single leg glute bridge / side

*grab PVC

10 PVC passthroughs

5 quarter squat sots press

5 sots press slightly deeper

5 sots press as low as possible

5x Jump and Catch

5 OHS

*grab Barbell

-3 Power Snatches

-3 OHS

-2 Reps of Strength Complex

PRIMER – bike, workout weight barbell

7/5 cal bike sprint

3 TnG clean and jerks @ workout weight

STRENGTH

E :90 x 6

1 Power Snatch

1 Hang Snatch

1 OHS

(no percentages, still focusing on movement. Finish slightly heavier than last week if possible)

then

2 Snatch Singles – 10-20@ heavier than above (preferably squat)

METCON

For Time (18min Cap)

60/50 Cal Bike

40 V-Ups (Rx+GHDSU)

20 Clean and Jerks (155/105)

40 V-Ups (Rx+GHDSU)

60/50 Cal Bike