Wednesday, May 17th 2023

WARM UP – rower, empty barbell

20/16 cal row

15 empty barbell hang power cleans

15 empty barbell shoulder to overhead

MOVEMENT/MOBILITY – small band

:30 overhead tricep stretch / side

:45 wrist flexor stretch on ground

:30 prone scorpion chest stretch / side

*band around knees

10/10 banded side steps

10/10 clam shells

10/10 Single leg lateral reaches (reach 45 degrees behind you)

:30 sleeper stretch / side

PRIMER

:10 iso hold in power clean receiving position

3 max height vertical jumps

:10 iso hold in power clean receiving position slightly lower

3 max height vertical jumps

:10 iso hold in power clean receiving position just above parallel

3 max height vertical jumps

STRENGTH

E :30 x 14 = 7min

1 Segmented Power Clean :02 pause just above knee @72-82%

Then – 7:00-10:00

3 Singles – NO SEGMENT No heavier than 90%

METCON

For Time

30/24 cal Row

right into

8-6-4-2

Strict Pull-Ups

Hang Clean and Jerk @ 105/75#

right into

30/24 cal Row

then,

20-16-12-8

Wallball (20/14)

Push-Ups

STIMULUS Medium Length workout – row pace should be moderate. Make sure to save some gas in your shoulders after the first couplet for the pushups.

18min CAP