Wednesday, September 20th 2023

WARM UP – DB/KB, jumprope

2x

6 sprawls/6 burpees

12 Air squats/12 goblet squats

30 single unders/30 double unders or practice

MOVEMENT/MOBILITY – wall, barbell

:30 Straddle Stretch

5 wall assisted single leg RDLs / leg

:20 wall sit + :20 wall sit march

:20 feet elevated glute bridge + :20 feet elevated glute bridge march

2x

:20 Deadbug

:20 Superman

*grab barbell

5 clean deadlifts

5 hang clean high pulls

5 tall cleans

5 front squats

PRIMER – 95/65 barbell (light barbell)

2 tall squat cleans + 2 hang squat cleans + 2 squat cleans

STRENGTH

E2M x 6

1 Squat Clean

3/3/3/2/2/2 Front Squats

@ 75-90% of 1RM clean

METCON

3 Sets

AMRAP – 3

15 Goblet Squats @ 70/50

60 Double Under

10 Burpee to 6″

Max Cal Bike

2:00 rest b/t

During 2:00 rest all athletes must perform a 200m Recovery run.

*score is Cals

NOTES DB weight needs to allow athletes to perform goblet squats unbroken for 15 reps. DU should take no longer than :40.

SCALING 60 DU – 35 reps OR 60 bar taps