Tuesday, January 9th 2024

WARM UP – bike, DBs

2x

9/7 cal bike

10 Step Ups

5 Muscle Snatches

MOVEMENT/MOBILITY – barbell, wall

*grab barbell

:30 child’s pose w/ hands on barbell

:30 seated chest/bicep stretch

8 strict press

8 behind the neck snatch grip push press

2x :20 overhead squat iso hold, no barbell

:20 power snatch receiving position hold

:30 box pigeon / side

:30 supine lumbar twists

:30 Armless prayer on box

PRIMER – light barbell

5 unbroken power snatches catching lower each rep @ empty barbell

5 unbroken power snatches catching lower each rep @ light barbell

BARBELL CYCLING

E2M x 4

5 TnG Power Snatch

*start moderate and build to a heavy

NOTES This must be an unbroken complex.

METCON

AMRAP – 3

40 Double Unders

20/16 cal echo

40 Air Squats

20 Box Jump Overs @ 24/20″

rest 1:00

AMRAP – 5

40 Double Unders

20/16 cal echo

40 Air Squats

20 Box Jump Overs @ 24/20″

rest 1:00

AMRAP – 7

40 Double Unders

20/16 cal echo

40 Air Squats

20 Box Jump Overs @ 24/20″

*score is total rounds and reps

*you will get further into each AMRAP as the workout progresses

*pick up where you left off each round