Saturday, July 22nd 2023

WARM UP – DBs

3x

150m run

10 double DB thrusters

40 flutter kicks

MOVEMENT/MOBILITY – pull up bar

20 glute bridge marches

:30 seated chest/bicep stretch, hands behind you

10 downward –> upward dog

:20 stagger stance forward fold / side

:20 ankle circles / side 20 anterior tib raises

Accumulate :45-1:00 dead hang

PRIMER – barbell

5 high hang squat cleans

5x :03 dip hold

5 push jerks

5 split jerks

5 Snatch Drops

5 Power Snatches

OLY STRENGTH

EMOM x 5

2 Clean and Jerks @ 60-70%

@ 5-10:00

Build to heavy Clean and Jerk

*Power or Squat OK

GET FIT

“Ingird”

10 Rounds For Time:

3 Power Snatches (135/95)

3 Bar Facing Burpees

*this is a sprint!! Send it