Wednesday, January 17th 2024

WARM UP – bike

1:00 legs only bike

1:00 arms only bike

1:00 bike

MOVEMENT/MOBILITY – BB

10 over the fences

10 under the fences

:30 stagger stance hamstring stretch / side

5 inch worm to hand release push up

10 scorpions

:30 kneeling forearm stretch

:30 90/90 stretch / side

6 90/90 hip switchest

*grab BB

5 RDLs

10 deadlifts

10 high pull to turnover

5 strict press

5 push jerks w/ pause

PRIMER – with workout weight

5 Deadlifts

4 Cleans

3 S2OH

METCON

For Time:

2x

40/32 Cal Row

30 Wallballs (20/14) (Rx+30/20)

20 Power Cleans (135/95)

10 S2OH

*16 Minute T.C.

NOTES Row shouldn’t be anything too aggressive. Big Sets on WB, 2 Breaks max. Power cleans singles will be a good strategy. Unbroken on S2OH.

OLY STRENGTH

E :30 x 20 (10min)

1 Power Clean and Push Jerk

*not looking to get super heavy here

*trying to move fast and punch under the bar on jerk