Wednesday, July 26th 2023

WARM UP – rower

8 burpees over rower (step or hop over rower)

20/16 cal row

8 burpees over rower

MOVEMENT/MOBILITY – PVC, rings

10 PVC passthroughs

5 PVC around the worlds / side

10 SLOW controlled trunk twists, PVC on back

20 normal trunk twists, PVC on back 10 more slow trunk twists

10 prone PVC OH liftoffs, wide grip

10 scorpions

10 prone PVC OH liftoffs, narrow grip

10 v-ups with PVC in hands

PRIMER

5 Muscle Cleans

5 Strict Press

3 Hang Cleans

3 Push Jerks

4 Split Jerks

OLYMPIC STRENGTH

E :90 x 6

2 Power Clean

2 Jerks @ 68-72%

METCON

AMRAP – 20

20/16 Cal Row

20 Wall Balls

:60 rest

12 Power Clean and Jerks @ 115/85

12 Box Jump Overs @ 24/20″

:60 rest

NOTES Barbell must be TnG, No more than 2 breaks. Row at a pace that you can perform WB unbroken.

SCALING Box jump over, box Jumps to Plate