Monday, October 30th 2023

WARM UP

1:00 easy Bike

5 Burpees

:30/:30 Pec Stretch

9/7 Cal Bike Sprint

MOVEMENT/MOBILITY – 45/25lb plates, pull up bar

*grab 1 45/25# plates

:20 plate hops onto

1 plate for max reps

6/6 knee over toe split squats, front foot on 1 plate

6 push ups, hands on ground, chest touches plate

:20 squats hopping to 45# plate for max reps

6/6 front foot elevated reverse lunges

6 hands elevated close grip push up

:20 squat jumps for max reps

6 plyo push ups

12 plate RDL’s

6 plate ground to overhead

:10 dead hang + 8 little kip swings + 6 bigger kip swings w/o coming off bar

PRIMER – barbell

-5 Hang Muscle Snatches

-5 Snatch Balances

-5 Power Snatches

-3 TnG snatches at workout weight

GYMNASTIC STRENGTH

10 Minute AMRAP @ moderate pace not for score

10/8 Cal Bike

8 Strict HSPUs or DB Z Press

6 Strict Pull-Ups

*cut hspu reps to something you can do in 2 sets, use 3-4 eccentrics reps opposed to staking ab mats

*pull-ups UB or 1 break, use band if needed

METCON

5 Rounds

6 TnG Power Snatch @ 115/85

8 Lateral Burpees over bar

10 T2B

NOTES Barbell must have no more than 1 break.

SCALING TTB – leg raises, Decrease P. Snatch weight as needed to cycle reps