Wednesday, November 22nd 2023

WARM UP – box/kb light

3x

12 step ups

8 Goblet Squats

4 burpees

MOVEMENT/MOBILITY – light band, wall

*grab a light band

:30 banded passthroughs

:15 banded around the worlds / direction

10 band pull aparts

10 palms up pull aparts

10 banded good mornings

1:00 Box pigeon / side

:20 handstand hold on wall Max push ups in

:20

PRIMER

4 Barbell Squat Cleans (empty bar)

4 Box Jump Overs

4 Barbell Squat Cleans (mod Weight)

then build to workout weight

STRENGTH

E2M x 4

3 Bench Press @ 80-90%

then

E2M x 2

12 Bench Press @ RPE 6-8

Triples should be heavier than last week. Less reps and less sets on high rep sets so get a bit heavier here

METCON

AMRAP – 15

2 Wall Walks

4 Squat Cleans (165/115) (Rx+205/145)

6 Box Jump Overs

NOTES Singles on Squat cleans, WWs and BJOs should be nice and steady so you can push barbell