Monday, March 25th 2024

WARM UP

Athletes choice, pick 1

12 Shuttle runs (bike to rig)

or

25/20 cal machine of choice

MOVEMENT/MOBILITY – barbell

:30 back rack trunk rotations – slow

:30 standing OH barbell hold – (rib cage down)

10 Barbell high pulls

10 Barbell strict press

5/5 single leg barbell good mornings

5 Muscle Cleans

:30 cat/cows

:30 childs pose (hands on barbell)

:30 thread the needle

:30 Prone snow angels

:30 Up dog

:30 standing straddle + trunk rotations

PRIMER – barbell

10x Jerk Dips

5x Push Press – pause in dip for :03

5x Push Jerk – pause in catch for :03

STRENGTH

Perform with bar starting on floor

E :90 x 6

3 Push Press

3 Push Jerk

@ 60-70% of 1RM split jerk

NOTES The final week will test 1+1 complex, increasing % every week while decreasing reps.

METCON

For Time (17min CAP)

10-8-6-4-2 Snatch @ 95/65

*15 GHD sit ups OR 20 ab mat sit ups after each set

+

:90 rest

2-4-6-8-10 Snatch @ 95/65

*3 Wall Walks after each set (Rx+ 50′ HSW)

NOTES Barbell weight must to be cycled with very few breaks across the whole workout. MODIFY 3 WW – 2 full reps or 3 half reps