Monday, June 24th

Warm-up

A. Bike/Row/Run/Ski
3 minutes @low intensity, nose breathing

B. Mobility
PNF banded lat stretch
2 sets of 10 reps/arm

C. 2 sets
10 band pull back in power position
5 glute bridge, hold every rep for 3 seconds
5 box jump + step down@incresing power from rep 1 to 10

Weightlifting

Squat Clean (9 x 2)

E2MOM x 9 (3 waves)
min 1, 4 & 7: 2 @ 75%
min 2, 5 & 8: 2 @ 80%
min 3, 5 & 9 2 @ 85%

Metcon

Metcon (Time)

3 rounds for time
15 front squats @ 155/115
50 double unders
15 C2B

Comp

Weightlifting

Metcon (Weight)

4 sets @ RPE 75% (across)
3 thruster
2 split jerk

Weightlifting

Snatch Pull (4 x 4)

Snatch high pull (from hang) @ 75%

Upper back

Metcon

4 sets
12 banded M
10 banded angel

Banded M + angel:

Core

Metcon

Banded hip raises
5 x 10