Workout of the day
Tuesday, May 21st 2024
WARM UP
400m run
MOVEMENT/MOBILITY – barbell
:30-:45 dead hang, accumulate over multiple sets if needed
:30 lat tricep stretch on rig / side
5 strict hanging leg raises as high as possible
:30 calf stretch on rig / side
2x
:15 one arm plank / side
:15 dead hang from rope
3-5 rope pullups or 2 ground to standing
2 J Hook or Pinch Clamps and Stand
PRIMER – barbell
10 front to back rack transitions
5 front to back strict press
STRENGTH
E2M x 4
3 Strict Press
:30 hollow hold or GHD Support
*build to 3 rep max
METCON
For Time (22min CAP)
4x
24 DB Snatch @ 50/35
4 Rope Climbs
400m Run
NOTES Run needs to be the recovery movement here. No more than 1 break on the DB.
MODIFY 200m Run – 250m row
4 Rope Climbs – 2 reps or 8 Rope get ups