Saturday, September 23rd 2023

WARM UP – bike

1:00 easy bike

1:00 moderate bike

:30 hard bike

MOVEMENT/MOBILITY – Moderate DBs, wall

:25 v-sit middle/right/left

:25 downward dog

:25 upward dog

60 heel taps

10 reverse snow angels

*grab DBs

8 double DB swings

6 double DB clean and jerks

4 double DB snatches

:10 HS hold

10 HS shoulder taps (alternate lifting one hand off ground at a time)

3x

:03-:05 eccentric HS push ups (kick down after each one if necessary)

STRENGTH

E2M x 6

3/3/3/2/2/2 Strict Press

METCON

For Time

25/20 Cal echo bike

15 Double DB ground to OH @ 50/35s

30 GHD sit ups or 45 Ab mat sit ups

20 Strict HSPU

30 GHD sit ups or 45 Ab mat sit ups

15 Double DB ground to OH @ 50/35s

25/20 Cal echo bike

NOTES HSPU will have many breaks. Pick a number you feel can be done in no longer than 4min. DBs can have no more than 2 breaks.

SCALING 9-12 Strict HSPU OR 20 Heavy DB Push Press