Saturday, June 15th 2024

WARM UP – rower

12/9 cal row/bike

200m row

MOVEMENT/MOBILITY – pull up bar, mini band, DB

:20 dead hang

:20 chin up grip dead hang

:30 lat/tricep stretch on rig / side

5 Strict Leg Raises

8 big kip swings w/ lat activation

6 SL T2B

*mini band around knees

10/10 banded side steps

6/6 Half Moons

6 Squats w/ Abduction

*mini band around wrists

6 Seated Shoulder Flexions

*grab BB

4/4 single arm BTN snatch grip strict press

8 overhead squats

4 Hang Power Snatches

8 Front Squats

STRENGTH

FRONT SQUAT

Every 3 Minutes x 4 Sets

-8 Front Squats

*start moderate and build based on feel

METCON

E3M x 8 – alternating

20/15 cal Bike

10 Power Snatch @ (95/65) 135/95

35 Double Unders (Rx+ 50 reps)

Max Rep T2B

2. 400m/350m Row @ recovery pace

NOTES

1. This is meant to be a hard effort with an aggressive HR spike. TnG on Barbell. You should have :30 minimum for t2b, cut reps if needed.

2. Row slow and flush out the fatigue.