Monday, September 11th 2023

WARM UP – empty barbell

10 Air Squats

10 front squats

10 push press

10 Back Squats

10 Deadlifts

10 bent over rows

10 Burpees

10 Thurstes

MOVEMENT/MOBILITY –

90/90 Rotations

Figure 4 Rotations

Spiderman Rotations

+

10 hanging strict leg raises

:10 hanging hollow hold + 5 kip swings

5 T2B or T2A

+

5 Pause Back squats and build to starting weight

PRIMER – before metcon @ 95/65 (light power clean weight)

6 hang power cleans

6 toes to bar

2 Wall Walks

STRENGTH

Every 2 Minutes x 3

4 Back Squat @ 78 – 85%

Every 2 Minutes x 3

2 Back Squat @85 – 89%

Final set of 4 and 2 should be around 5-10 heavier than last week

GET FIT

3 Sets

AMRAP – 3

6-9-12-15…etc

Hang Power Clean @ 135/95

“X” gymnastics movement

1:00 rest b/t

X =

Set 1 – 3 Wall Walks

Set 2 – 6 Lateral Burpees over bar

Set 3 – 9 TTB

Score = total reps