Monday, July 29th 2024

WARM UP

:30 Dead Hang

then

2x

10 Kip Swings

10 Ring Rows

5 burpees

MOVEMENT/MOBILITY – barbell, PVC

*grab PVC

10 standing trunk rotations

10 around the worlds

10 slow motion good morning trunk rotations

10 overhead trunk rotations

5 squats w/ heels on pvc, :05 pause on last rep

5 air squats, :05 pause on last rep

5 squats w/ toes on pvc, :05 pause on last rep

5 PVC scarecrow snatches

*grab barbell

5 drop snatches

3 Power Snatches

10 Strict Press

STRENGTH

4x

8 Strict Press @ 60% and build to heavy 8

10 Banded Face Pulls Rest

2:00 between

*really squeeze each rep of face pulls

GET FIT

3 Sets

AMRAP – 5

6 Power Snatches @ loading below

9 Lateral Burpee over Bar

12 Pull-Ups

2:00 rest b/t

LOADING

Set1 – (95/65)

Set2 – (115/75)

Set3 – (135/95)

NOTES Start every AMRAP where you left off. Should be doing some TnG on first 2 sets, steady on burpees.

Modify Pull-ups to Jumping Pull-ups today.

*score is total rounds and reps