Tuesday, June 18th
Warm-up
A. EMOM9
1. 45 seconds Bike/Row/Run/Ski @mod
2. 5/5 Tall kneeling single KB press
3. 6 seated box jump @increasing power on each rep
1. 45 seconds Bike/Row/Run/Ski @mod
2. 5/5 Tall kneeling single KB press
3. 6 seated box jump @increasing power on each rep
B. Mobility
PNF lat stretch on bench
10-15 rep
– Contraction for 7-10 seconds (pushing elbows on the bench)
– Stretch for 7-10 seconds
– relax as needed
Weightlifting
Metcon (Weight)
5 sets
2 Jerk dip @ 100%
4 Split jerk @ 50%
2 Jerk dip @ 100%
4 Split jerk @ 50%
Metcon (Time)
21-15-9
Deadlift @275/185
Ring dips
Deadlift @275/185
Ring dips
Rx+: Ring Muscle-ups
Comp
Weightlifting
Snatch (6×5)
Weightlifting
Clean and Jerk (5 x (3+2))
EMOM 5
3 + 2 @ 60-65%
3 + 2 @ 60-65%
Weightlifting
Jerk Balance (4 x 4)
@50%
Weightlifting
Front Squat (6 x 4)
E2MOM x 6
4 front squat @ 75%
4 front squat @ 75%
Post chain
Metcon
4 sets
50’ death march @heavy KB
45-60 seconds tall kneeling double KB Front rack hold
rest as needed
50’ death march @heavy KB
45-60 seconds tall kneeling double KB Front rack hold
rest as needed
– Death march:
– Tall kneeling double KB Front rack hold:
– Tall kneeling double KB Front rack hold:
Core
Metcon
5 sets
20 GHD sit ups
30 second hollow body hold on GHD
rest as needed
20 GHD sit ups
30 second hollow body hold on GHD
rest as needed
5 reps @ 60-65%