Monday, July 1st 2024

WARM UP – bench

2x

12/9 Cal Row

6/6 bodyweight bulgarian split squats

6 Pushups

MOVEMENT/MOBILITY – bb

:20 dead hang from rings or bar

2x

:10 hanging partner t-spine opener on bar

:30 lat/tricep stretch on rig / side

6/6 SL RDLs

*grab BB

8 high pull iso + turnover

6 tall power cleans

4 power cleans catching as low as possible

PRIMER (before Metcon) – barbell

5 power cleans @ 30%

5 power cleans @ 40%

STRENGTH

E3M x 4 (12min)

8/8 DB Bulgarian split SQ

16 supinated banded pull aparts

*increase in weight across Bulgarian sets

METCON

2 Sets

AMRAP – 8 Minutes

50/40 Cal Row

+

AMRAP with remaining time

5 Power Cleans @ 165/115 (Rx+205/145)

15 Push-ups (Rx+5 Ring MU)

2min rest b/t sets

*score is total rounds and reps of cleans and pushups

NOTES Power Cleans should be no more than 70% of the athletes 1RM.