Tuesday, July 23rd 2024

WARM UP – DB

300m run

12 DB snatches

8 strict leg or knee raises

MOVEMENT/MOBILITY – BB

30 skier lateral line hops

SL Line Hop Circuit

:30 wide stance forward fold, reach back as far as possible

:20 Superman

*grab barbell

8 RDLs

8 Muscle Snatches

4 Snatch Drops

4 Power Snatches

10 Barbell Strict Press

then,

8 kip swings

8 small kip lat activations

8 kipping leg raises/TTB

4-8 TTB or Rings

STRENGTH

Every 2:30 x 4 Sets

10 Strict Press

12 Supinated Band Pull Aparts

*Start around 60% on strict press, keep reps controlled and clean

METCON

For Time:

30 Power Snatches (95/65) (Rx+115/80)

400m Run

30 TTB (Rx+40 Reps)

3:00 Rest

30 TTB (Rx+40 Reps)

400m Run

30 DB SA Devils Press (50/35) (Rx+2 DBs)

NOTES TnG on barbell, sets of 5 or bigger. Save some in the tank for that last set of 30 Devils Press

MODIFY TTB – 20 reps – toes to ring – Kipping leg raises