Tuesday, May 9th 2023

WARM UP – Medball

12/9 cal row

10 MB thrusters

10 MB overhead reverse lunges

MOVEMENT/MOBILITY – light band

:30 arm circles

:30 crossbody shoulder stretch / side

:45 banded overhead tricep stretch / side

10 banded shoulder shrugs (standing on band)

10 banded upright rows

10 banded shoulder press

10 palms up band pullaparts

10 PVC Snatch Balances

PRIMER – Empty barbell

5 Empty BB Power snatch w/ pause at mid shin and pause in catch right

into 3 overhead squat w/ :05 pause in hole

METCON

For Time

3 Sets

AMRAP – 3

20 Wall Balls @ 20/14#

20/16 cal row

Max Rep Wall Walks

:60 rest

AMRAP – 3

10 Snatch @ 95/65

20/16 Cal Bike

Max Rep OHS

:60 rest

STIMULUS Rep scheme should be something the first movement never has more than 1 break. Score = wall walks + OHS. Modify OHS to FS is needed.

23min

ACCESSORY

Accessory

3x

12 DB Bench Press

15 GHD hip extensions

:10-:15 L Sit

:60 rest b/t