Wednesday, December 6th 2023

WARM UP

200m run

16 DB snatch @ moderate weight

:30 HS hold

SLOW MOVEMENT/MOBILITY – moderate DB

:30 v-sit

:30 seated figure 4 stretch / side

6 sumo stance good mornings, db on back

6 sumo stance DB RDLs

3/3 single DB single leg RDL, DB in opposite hand

3/3 single DB single leg RDL, DB in same side hand

8 hollow rocks

:30 side plank / side

PRIMER – empty barbell

:20 hold in DL start position + 10 Deadlifts

*with first plates on bar, 5 Deadlifts w/ pause at knee

STRENGTH

E2MOM x 3

-3 Deadstop Deadlifts (70-75%)

right into

5 Minutest to build to a Heavy Dead Stop Double

*either sumo or conventional

METCON

3 Sets

400m Run

20 DB Snatches (50/35)

15 T2B

10 Lateral Burpees Over the DB

:90 rest b/t

*supposed to be nice weather, for early classes if still pretty cold substitute to 30/24 Cal Machine