Monday, May 6th 2024

WARM UP –

10-15 pushups

50 Single Unders

10-15 Ring Rows

20 Dubs or :25 of practice (sinlge, single, double)

MOVEMENT/MOBILITY – wall, #2.5-#5 plates, rings

:30 big turnback stretch / side

:30 lat tricep stretch on wall/rig / side

10 Lateral Raises w/ 2.5 – 5s

10 Ys w/ 2.5 -5s

10 Cuban Press

:30 childs pose, hands elevated on DBs

:30 frog stretch

6/6 suitcase RDLs

10/10 single arm bent over rows, as much rotation out of t-spine as possible

50’/50′ OH carry/walk

:30 sumo squat hold + :30 squat hold

5/5 single arm OH squats / side

50’/50′ OH carry/walk

8 kip swings w/ lat activation, pushing bar down, arms straight

METCON

For Time (18min CAP)

50 DB Snatch @ 50/35#

20 Strict Pull-Ups (Rx+ Bar Muscle ups)

+ right into

8x

6 DB Snatch @ 50/35

30 Double Unders

NOTES Make sure you are bending knees and keeping chest upright on the Snatches

MODIFY – Banded Strict Pull-ups or 12 reps with Jumping Eccentrics

STRENGTH/SKILL

E :90 x 8 – alternating

-5 TnG Deadlifts @ 60% and building heavy (flip grip is ok)

-25′-50′ HS walk or 10 HS shoulder taps

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

(try and progress HS from last week, remember to shift weight on those shoulder taps, same hand same shoulder)

if heel facing Shoulder taps are now easy, start kicking up off of the wall and trying to walk)