Wednesday, May 1st 2024

WARM UP – row

6/4 cal bike

6/4 cal bike at mod pace

6/4 cal bike sprint

MOVEMENT/MOBILITY –

10 Barbell high pulls

10 Barbell strict press

5/5 single leg barbell good morning

5 Muscle Cleans

+

:30 cat/cows

:30 wrist stretch

:30 thread the needle

8 seated shoulder flexions

PRIMER – barbell

4 Front Squats

4 high hang muscle cleans + front squat to just above parallel

4 hang power cleans, receive just above parallel

4 power cleans, receive just above parallel

GET FIT

For Time (18min CAP)

24-16-8

Wall Ball

TTB

+

400m Run

+

8-16-24

Wall Ball

C2B

+

400m Run

NOTES Plan some breaks on bigger sets of gymnastics and WB in an effort to keep the run fast and breaks short.

MODIFY TTB – 18-12-6 OR knee raises PU – 18-12-6 banded strict

STRENGTH/SKILL

E :90 x 8 – alternating

-5 TnG Power Cleans @ start moderate and build to a heavy 5

-20-40′ HS walk or 10 HS shoulder taps

NOTES The barbell complex will be TnG focus and will slightly change week to week.