Friday, October 27th 2023

WARM UP

30 jumping jacks

6 shuttle runs

30 skier hops

10 air squats + 10 jump squats

MOVEMENT/MOBILITY – mini band, wall, pull up bar, barbell

*mini band around feet

:45 march in place

6/6 lateral steps w/ squat each step

*band around wrists

4 serratus wall climbs

10 overhead squats (no weight, just tension on band around wrists)

:30 v sit

:30 hurdler stretch / side

10 hanging lat activations

10 ring rows (row to bellybutton, or as low on torso as possible)

*grab barbell

5 Hang Clean Shrugs

5 hang power clean + front squat (catch in power and ride straight into front squat)

4 Split Jerks :02 Pause in Catch

PRIMER – barbell, box, db’s

6 DB box step overs (work footwork)

6 lateral burpees over bar

OLY STRENGTH

E :90 x 5

1 Hang Power Clean

1 Front Squat

1 Split Jerk

then

EMOM x 4

-1 Hang Squat Clean and Split Jerk (building fairly heavy here)

METCON

4 sets

AMRAP – 1

10 DB box step overs @ 50/35s

Max Rep OHS @ 95/65

:60 rest

AMRAP -1

6 Bar Muscle ups

Max rep lateral burpees over bar

:60 rest

NOTES DB and BMU should be unbroken across.

SCALING BMU – max unroken set and then finish reps with chin ups OR 8 Strict Chin ups OHS – decrease load or perform front squats