Monday, June 24th 2024

WARM UP

:90 Bike or Ski

into

:60 Wall Sit

MOVEMENT/MOBILITY

-8/8 Fire Hydrants

-8/8 Donkey Kickbacks

-6/6 Spiderman Rotations

-6/6 Quadruped Lateral Leg Lifts

-4/4 Figure 4 Rotations

then,

2 Sets

5 Barbell Front Squats

10 Kip Swings

20 Single Unders

-5 Muscle Cleans

-4 High Hang Power Cleans (fade depth each rep)

-3 Hang Squat Cleans

Build to Hang Squat Clean Weight

METCON AND STRENGTH

16 Minute AMRAP:

4 Hang Squat Cleans (165/115)

8 Toes to Bar

32 Double Unders

rest 4 Minutes then,

In 10 Minutes

Build to a 3 RM Front Squat (from rack)

Notes – Fairly small sets of everything, looking for moderately heavy bar that can be unbroken to start

1 to 2 sets on T2B

Mod – 50 single unders

*2 Scores – rounds and reps, heaviest set of 3