Tuesday, March 5th 2024

WARM UP – DB

2x

8 Burpees

10 DB RDLs

8/8 single DB Push press

MOVEMENT/MOBILITY – PVC

*grab PVC

:30 lat stretch w/ PVC

:30 hinging t-spine extension w/ PVC (same as lat stretch, but arch upper back)

:30 SLOW trunk rotations w/ PVC on back

:30 Samson stretch / side

:30 cross-legged piriformis stretch / side

:30 SLOW PVC behind the neck shoulder press, focus on engagement and perfect positioning

:20 handstand hold

10 wall facing handstand shoulder taps

3 eccentric handstand push ups (only go down if necessary)

*grab barbell

3/3 single leg RDL

2x jefferson curl

PRIMER – warm up weight barbell

4 deadlifts, :05 eccentric @ warm up weight

STRENGTH

EMOM x 10

2/2/2/2/2/1/1/1/1/1

Dead Stop Deadlift

*build across sets to a pretty heavy single

METCON

3 Sets (16min)

AMRAP – 4

10 Power Snatch (95/65)

5 Strict HSPU

1 Rope Climb

2:00 rest b/t

*pick up where you left off each round

NOTES HSPU needs to be a rep scheme athletes are breaking no more than 1x per round. Encourage a heavy DB weight.

MODIFY 5 Strict HSPU – 3 reps OR 5 DB strict press

1 Rope Climb – 2 Rope round to standings – 3 rope pull-ups