Monday, October 16th 2023

WARM UP

100m Run

10 strict burpees (push up and air squat each rep)

100m Run

MOVEMENT/MOBILITY – PVC, pull up bar, barbell

15 PVC Pass throughs

10 PVC OHS

:20/:20 External Rotations

8 Cuban Presses

5 Pressing Snatch Balances

:10 dead hang + 5 little kip swings + 5 big kip swings w/o coming off bar

*grab barbell

5 Snatch Grip Deadlifts

5 Hang Muscle Snatches

5 BTN Push Press

3 Snatch Balances

3 Power Snatches

Primer (before Metcon)

5 front squats + 5 strict press + 5 thrusters

BARBELL CYCLING

Power Snatch

EMOM x 8

-6 TnG Snatches

*choose heaviest weight you can hold for all 8 sets

*make sure you are bending knees and keeping chest up

*barbell cycling work, must be unbroken

GET FIT

3x (16min CAP)

300m Run

20 Thursters (75/55) (Rx+95/65)

10 Burpee Pull-Ups (Rx+10 BMUs)

rest 1:00

NOTES Push for bigger sets. Thrusters should have no more than 2 breaks.

SCALING 300m Run – 400m Ski

If you have BMUs but cant do 10 in 2 sets or less. Finish out reps on Burpee Pull-Ups