Monday, May 13th 2024

WARM UP –

2x

10 box step ups

10 db snatches

5 burpees

MOVEMENT/MOBILITY –

:40 High Plank

6/6 Single arm Push Press

10 Shoulder Taps w/ Pause

10 Dead Bugs

*on box

:30 armless prayer

10 Calf Raises

5 Box Jumps

2 Burpee Box Jump Overs

PRIMER – barbell (post metcon)

8 Hang Clean Pulls

5 Muscle Cleans

5 High Hang Cleans

5 Hang Power Cleans (fade each rep to just above parallel)

GET FIT

4 Sets

AMRAP – 2

8 BBJOs @ 24/20″

12 Power Snatches (95/65) (Rx+115/80)

Max rep BBJO @ 24/20″

:60 rest b/t

NOTES Start with a steady pace on burpees, TnG (2-3 sets) on Barbell and try to push second set of BBJOs a bit if possible.

*score is 2nd set of BBJOs across sets

STRENGTH/SKILL

E :90 x 8 – alternating

-8 Hang Power Cleans

-30-60′ HS walk or 10 HS shoulder taps or :20 HS Hold

NOTES Build to a heavy set of the complex

Continue to try and progress HS Walk skill work from previous weeks