Tuesday, April 9th 2024

WARM UP

3x

100m run

6 Step Ups

3 Burpees

MOVEMENT/MOBILITY – light band, box

2x

8 banded upright rows

8 banded strict press

8 band pull aparts

8 palms up band pull aparts

*grab box

:30 pigeon on box / side

:30 hamstring stretch on box / side

2x

:10 adductor activation + :20 adductor stretch on box / side

:30 child’s pose w/ hands on box

3/3 lateral step ups w / inside leg

3/3 lateral step ups w/ outside leg

8 box jump overs

PRIMER – barbell

4 push press

4 Push Jerks

4 Split Jerks

GET FIT

For Time (18 min CAP)

18-14-10 DB Snatch @ 70/50 – alternating arms

Burpee to 6″

+ :90 rest

6x

6 Box jump over @ 24/20″

6 T2B

6 DB hang clean and jerk @ 70/50 (3/3)

NOTES DB needs to be heavier than normal but shouldn’t crush you

STRENGTH

Perform with bar starting on floor

E :90 x 7

1 Push Press

1 Push Jerk

1 Split Jerk

*build to a heavy complex here