Tuesday, June 20th 2023

WARM UP

200m run

In 25′ increments:

2 x high knees

Bunny hops

Bunny hops backward

2 x burpee broad jumps

2 x skip for height

MOVEMENT/MOBILITY – rig, pull up bar

5/5 single leg rdl into hip gate (hold rig for balance)

:30 pigeon on rig / side

:30 v-sit holding onto rig

:30 upper back stretch on rig (hold onto rig with both hands and round upper back, falling away from rig)

10/10 single leg calf raises

:20 calf stretch / side

10 kip swings

6 x SL TTB/leg raise (alternate legs)

PRIMER – empty barbell

8 snatch grip high pulls

8 muscle snatches

8 high hang power snatches

STRENGTH

E :30 x 14 = 7 Mins

1 Power Snatch @ 63-73%

@ 7:00-10:00

3 Power Snatch singles

*build no more than 10-20# heavier than above

METCON

For Time

3x

400m Run

24 TTB

24 DB Hang to OH (50/35)

*no rest b/t

18min CAP

NOTES Run at a pace that allows you to attack the TTB/DB. This will get grippy, you need to manage grip fatigue from the start. Switch arms however you would like. This workout has only 1 DB.

SCALING TTB – Toes toe Air, Kipping Leg Raises

400m Run – 500m Row