Tuesday, February 6th 2024

WARM UP – bike 30/24 cal bike

MOVEMENT/MOBILITY – PVC, DB

*grab PVC

:20 PVC passthroughs

:20 sleeper stretch / side

:30 child’s pose lat stretch / side

:30 slow motion trunk twists w/ deep breath each rep w/ PVC on back

:20 trunk twists w/ PVC on back

:20 good morning + t-spine rotation w/ PVC on back

:30 standing forward fold

5 PVC sots press + 5 front rack PVC sots press

*grab barbell

8 wide grip bent over rows w/ :02 pause

8 close grip upright rows w/ :02 pause

5 snatch first pull + 5 second pull + 5 arms only muscle snatch

3 drop snatches

3 Hip Snatches

PRIMER – barbell

1x complex below w/ empty bar

STRENGTH

EMOM x 5

1 Power Snatch

1 Snatch

2 OHS

*stay light here

right into

5:00 – 12:00

7 min to build to heavy snatch single

METCON

4 Sets

AMRAP x 2:00

15/10 Cal Bike

15 Deadlifts (165/115) (Rx+225/155)

Max Ring Dips or Ring Muscle Ups in Remaining Time

2:00 Rest

NOTES DL weight should be done in sets no smaller than 10s. DL weight should not be heavy. PU should have no more than 3 breaks on first set.

MODIFY 25 PU to 15 reps or 15 strict banded PU