Wednesday, May 24th 2023

WARM UP – Rower

Row Tabata :20 on, :10 off x 8 rounds, build intensity

MOVEMENT/MOBILITY – KB, Lax ball

:30 lax ball glutes / side

:30 lax ball calves / side

:30 lax ball lats / side

:30 lax ball pecs / side

2/2 single arms shoulder CARs SLOW

8/8 single arm KB swings

3/3 single leg KB RDL (weight on same side as working leg)

3/3 single leg KB RDL (weight on opposite side of working leg)

8 kip swings

6 jump into hollow + big kip swings

4 big kip swings + hip pop (get hips as close to bar as possible)

2-4 BMU (or whatever you will do in metcon)

PRIMER – empty barbell

8 Front to back strict press

8 front to back push press

8 front to back thrusters

METCON

Back to time domain from couple weeks back but volume has increased

4 Sets

AMRAP – 2

6 Hang Squat Cleans @ 135/95

15/12 Cal Row

Max rep thrusters

:60 rest

AMRAP – 2

15/12 Cal Bike

8 Burpee to 6″

Max Rep BMU, C2B or Pull ups (choose Hardest pulling variation you can do)

:60 rest

STIMULUS

Back to 2min AMRAPs. Hang squat clean needs to be a weight thats unbroken across. Decrease row to 12/9 if athletes are not getting :30 on thrusters from the start. 23min

ACCESSORY

AMRAP – 12

15-20 Push ups

15 GHD hip ext.

15 Reverse flies

:30/:30 side plank

:60 rest b/t