Tuesday, June 11th 2024

WARM UP – bike

20/16 cal bike

MOVEMENT/MOBILITY – barbell

*grab barbell

5 snatch grip high pulls

5 hang muscle snatches

5 power snatches

:30 calf stretch / side

15 bunny hops

:30 wall hinge stretch

:20 HS Hold

3 rope get ups

3 rope climb pulls focusing on big pulls and technique coming down (practice on ropes from pullup bars if new to this)

*grab box

5/5 lateral box step ups w/ outside legs

3 box jump overs

3 BBJO

POWER HOUR

For Time/Reps

@ 0:00

3 Sets

AMRAP – 2

18/13 cal echo bike

Max Rep Power Snatch @ 135/95

2min rest b/t sets

@ 14:00

150 Double Unders

right into

3x

3 Rope Climbs

10 Push Jerks (135/95)

*10min CAP (24min mark)

@ 26:00

1 Mile Run

NOTES

1. Bike should be done by :60 mark. Barbell should be singles across or small TnG sets.

2. Jump Rope Shoould be done under 2:00. 2:30 MAX! Cut rope climb reps down or 8 Rope Ground to Standings or 6 Rope Pull-Ups