Wednesday, June 5th 2024

WARM UP – BB

12/9 cal echo bike

10 BB front squats

MOVEMENT/MOBILITY

:20 dead hang

:20 chin up grip dead hang

10 Kip Swings

8 big kip swings w/ lat activation

3 Jumping Pull ups with hold at top or Ring row with :05 Hold

3-5 Kipping Pull-Ups

*mini band around knees

5/5 Half Moons

10/10 banded side steps

5 Air Squats w/ hip abduction in bottom

10 Glute Bridges

*mini band around wrists

6 Shoulder Flexions

PRIMER – BB

5 hang squat clean w/ pause at knee and receiving

5 push jerk w/ pause in receiving

5 split jerk w/ pause in receiving

STRENGTH

E :90 x 6

2 Hang Squat Clean

1 Push Jerk

1 Split Jerk 68-78%

rest 1 minute

EMOM x 2

Hang Squat Clean and Jerk – singles

*heavier than final complex

METCON

4 Sets

20/15 cal echo

10 C2B (Rx+ 20 reps)

20 Wall Balls (20/14) (Rx+30/20)

10 C2B (Rx+BMUs)

*20 Minute Cap