Saturday, April 6th 2024

WARM UP – machine, barbell, jump rope

2min easy echo bike or row,

5 upright rows

5 behind the neck snatch grip push press

5 bicep curls

5 reverse bicep curls

MOVEMENT/MOBILITY – barbell

1:00 barbell forward fold

:30 barbell trap smash / side

1:00 childs pose, hands on barbell

1:00 v-sit rolling barbell as far in front of you as possible

:30 quad smash on barbell

:30 reverse bridge chest/bicep stretch

PRIMER – barbell

8 muscle cleans + 8 push press + 8 muscle snatches

20 Double unders or 30 Singles

PARTNER WOD

w/ a partner

For Time:

4 Rounds

30/24 Cal Bike

30 P. Snatch @ 95/65

30 Double Unders (each)

30/24 Cal Row

30 P. Clean and Jerk

30 Double Unders

NOTES – share all work however besides dubs

focus on barbell cycling here, want to be able to hold fairly big sets so choose a weight that will allow this.