Wednesday, June 14th 2023

WARM UP – bike

10/8 cal bike legs only

10/8 cal bike arms only

10/8 cal bike

MOVEMENT/MOBILITY – pull up bar, box, barbell

:30 overhead tricep stretch against rig / side

:30 turnback stretch w/ only fingers on rig / side

:15 shoulder circles forward

:15 shoulder circles backward

5 T’s + 5 Y’s + 5 I’s on crossover

3x

2 kip swings + 1 toe 2 bar

*grab box

:30 deep lunge stretch on box / side

:30 pigeon stretch on box / side

8 box step overs

6 box jumps

4 box jump overs focusing on footwork

*grab barbell

8 snatch grip deadlift

8 behind the neck snatch grip strict press

8 power snatches focusing on keeping bar close when cycling

METCON

For Time

3x

25/20 echo bike

20 Toes to Bar

20 Box jump overs @ 24/20″

20 Ground to OH @ 95/65

200m DB farmer carry @ 50/35s

after final round pick machine of choice and move @ easy pace until 35:00.

STIMULUS Long workout. G2OH should have no more than 2 breaks – weight should be light.

SCALING Box jumps – weighted DB step ups

T2B – cut reps to no more than 4 sets, SL T2B, Kipping Leg Raises

35min CAP