Tuesday, June 4th

Tuesday, June 4th

Warm-up
Warm-up
A. Bike/row/run/ski
3 rounds
1 min @slow-mod pace
30 seconds Deep goblet squat press out *Go deep on a goblet squat and push your knees out with your elbows for a few seconds and relax. Repeat for 4-5 reps*

B1. T-spine
Foam roll prayer stretch
3 x 30 sec hold (5 deep breaths)

C. KB flow 2 sets
7/7 Single KB front rack lunges 7/7 Single KB clean
25’/25′ single KB OH carry
50’ broad jumps

Weightlifting
Clean and Jerk (6 x 2+1)
Clean and jerk
EMOM 6
2+1
1-2 @ 65%
2-3 @ 70%
3-6 @ 75%

Metcon
Metcon (Time)
4 rounds
15 TTB
15 KBS @32/24
run 400m
rest 1 minute

Comp

Weightlifting
Snatch (6 x 2+1)
From blocs
6 sets
2 power + 1 squat @ 65-70%

Weightlifting
Snatch Balance (4 x 2 @ 75-85% RPE)

Weightlifting
Back Squat (5 x 3 @85%)
(cluster set)

Pull the bar into your upper back, brace your core and hold your breath until you are fully extended at the end of the repetition. Cluster set: Perform 2 reps then set bar back on rack, rest 5-10 seconds and reset for last rep.

Post chain
Reverse Hypers (4 x 20)

Core
Metcon
Support hold leg raises
4 x 10

filed under: WOD