Monday May 6th
Warm-up
A. Teamheartrateactivation
2 rounds
Partner 1
200m run or 15/12 cal row or 15/12 cal bike Partner 2
AMRAP
5 medball deadlift
5 medball clean
5 wallball to high target
B. Mobility
B1. Lats (front squat)
PNF partner stretch
3-5 reps/elbows, hold each stretch for 10 seconds B2. Ankle
Goblet hold + shift
5 shift/ankle, hold each shift for 5-10 seconds
C. Post chain activation
3 sets
10’/10’ banded side walk (band around middle of the feet)
5 single leg glute bridge with band around knees, hold each contraction for 3 seconds
5 jumping squats
2 rounds
Partner 1
200m run or 15/12 cal row or 15/12 cal bike Partner 2
AMRAP
5 medball deadlift
5 medball clean
5 wallball to high target
B. Mobility
B1. Lats (front squat)
PNF partner stretch
3-5 reps/elbows, hold each stretch for 10 seconds B2. Ankle
Goblet hold + shift
5 shift/ankle, hold each shift for 5-10 seconds
C. Post chain activation
3 sets
10’/10’ banded side walk (band around middle of the feet)
5 single leg glute bridge with band around knees, hold each contraction for 3 seconds
5 jumping squats
Front Squat (Weight)
Metcon (Time)
3 rounds
21 Wallballs @ 30/20
15 burpees to target
9 deadlifts 225/155
21 Wallballs @ 30/20
15 burpees to target
9 deadlifts 225/155
Finisher
Metcon
Clean, technical
Pause clean (pause below the knees) 5 x 2 @ 30-50% max
Pause clean (pause below the knees) 5 x 2 @ 30-50% max
Clean (power)
EMOM 10 minutes 3 power clean*
*TNG, lower the bar to the hip before moving into the next rep
Use 50-60% of your best clean
Strict press
5 x 5 @ across.
Rest exactly 2 minutes between sets
Inclined bent over row, hold top 3 seconds 4×8
5 sets
15 squat pull throughs
5 high box jumps, no rebound
5 x 3 @ ascending to a heavy for the day not max