Wednesday, May 10th 2023

WARM UP

200m run

20 American KB Swings

15 PVC passthroughs

MOVEMENT – Moderate/heavy band, empty barbell

15 banded good mornings

10 banded side steps with pull up band each way

10 banded suitcase deadlifts (standing on band) / side

:30 supine banded hamstring stretch / side

:30 seated piriformis stretch / side

*grab barbell

4 strict press

4 strict press in push jerk receiving position

4 strict press in split jerk receiving position

4 push jerk w/ pause in receiving position

4 split jerk with pause in receiving position

PRIMER – empty barbell 5 push press w/ :03 dip

STRENGTH

E2M x 5

1 Push Press

2 Push Jerk

1 Split Jerk @ 65-75%

based off 1 RM split jerk

METCON

18 Minute Clock

1 Mile Run

right into

AMRAP

-10 Push-Ups

-10 Box Jump Overs

-5 Strict Pull-Ups

Score is rounds and Reps