Wednesday, April 3rd 2024

WARM UP – Barbell

2-3x

10 Barbell RDL’s

:20 BB trunk twists

3 inch worm to push up

MOVEMENT/MOBILITY – light band

*band on rig at knee height

4/4 single leg RDLs, band around knee pulling laterally to rig

8/8 SA Rows

:45 Spanish Squat Hold

*band on pull up bar

8/8 half kneeling banded pulldowns

8 seated behind the neck banded lat pulldowns

:30 cat/cows

:30 downward to upward dog flow

:30 side lying quad stretch / side

:30 overhead tricep stretch / side

PRIMER – barbell

:20 jerk dip hold

8 Push Press

2x :10 eccentric strict press

5 Tall Push Jerks

STRENGTH

Perform with bar starting on floor

E :90 x 7 Sets

2 Push Press

2 Push Jerk

@ 63-73% of 1RM split jerk

INTERVALS

6x

AMRAP – 1

12/8 cal echo bike

Max Rep DB Snatch @ 70/50

:60 rest b/t

@ 14:00

30/20 Cal echo bike (rip it!!!)

NOTES Bike must be done no later than :30 mark. Decrease cals if needed. If you can really put some power into the bike you need to be on an Echo bike and not an assualt. If you use bike erg damper should be on 10 and must be done standing.

2 Scores -DB snatches and Bike Time