Tuesday, June 18th 2024

WARM UP – rower, bike

12/9 cal row

12/9 cal bike

MOVEMENT/MOBILITY – light band

10 palms up band pull aparts

10 Front Raises

10 Banded RDLs

:45 Spanish Squat Hold Banded

Hip Distractions Banded ankle dorsiflexion

:30 twisted hip opener / side

PRIMER – BB

5 Muscle Cleans

5 front squats w/ :02 pause

3 hang squat clean w/ pause above knee

3 Tall push jerk w/ pause at eyes

3 Tall split jerk w/ pause at eyes

STRENGTH

Every 2:00 x 5 Sets

2 Hang Squat Clean + :02 pause above knee every rep

2 Push Jerk

2 Split Jerk

*long complex here, build across sets to heavy of it for the day

*complex must be UB

METCON

E3M x 6 – alternating

1.

8 Power Cleans (165/115) (Rx+205/145)

16/12 Cal echo bike

Max Rep Wall Ball (20/14)

2.

400/350m Row @ recovery pace

NOTES

1. This is meant to be a hard effort. Quick Drop Singles on Barbell. Moderate Bike, then big sets on WB

2. Row slow and flush out the fatigue.

*score is wallballs