Monday, January 22nd 2024

*start of Open Prep Cycle.

WARM UP – machine

:45 Wall Sit

:20/:20 SL Wall Sit

2x

1:00 machine of choice

10 air squats

:10 HS Hold

MOVEMENT/MOBILITY l

8/8 Fire Hydrants

8/8 quadrsped donkey kicks

8/8 quadruped hip CARs

8/8 side plank leg lifts

:30 spiderman stretch / side

8/8 side plank rotations

PRIMER – barbell

5 Muscle Cleans

5 Front Squats (full grip)

5 Tall Cleans

5 Push Jerks

3 Squat Cleans

3 Power Clean and Push Jerks

METCON MONDAY

For Time

1-2-3-4-5 Squat Clean @ (185/125) (Rx+225/155)

*2 Wall Walks after each set (Rx+40′ HS walk)

right into

60 Wall Balls (20/14) (Rx+30/20)

5:00 rest

4x

15 TTB

10 Bar Facing Burpee

5 Clean and Jerks @ 135/95

*squat cleans should be singles, they should be heavy but not a weight you would ever fail.

*T2B should start with 1 to 2 sets

*clean and jerks should be light, quick singles