AM Session
Warm up - couch stretch, pigeon stretch, straddle hamstring stretch, 2 rounds of: 300m Run + 10 shoulder rolls + spiderman stretch + 10 elevated push ups (on bench) + calf/ankle mobility…
6 Rounds
50’ Sled Push (+180/135#)
10 Burpee To Touch 6” (+ 2 each round)
400m Run
*Rest 1 minute after each round! Each round, increase the number of burpees by 2 until your last round you finish with 20 burpees!
EMOM x 5 min
3 Muscle Ups
EMOM x 3 min
4 Muscle Ups
EMOM x 2 min
5 Muscle Ups
PM Session
Warm up - couch stretch, crossover symmetry, lat/pec stretch, pigeon stretch, 2 rounds of: 10 shoulder rolls + 5 strict press + 5 push Jerk + 3 split Jerk + 10 air squats + 10 clean deadlifts + ankle/calf stair stretch…
Power Clean + Push Jerk + Power Clean + Split Jerk
1,1,1,1,1,1,1
*Working up in weight each set! First set with weight counts as your first set here.
Power Clean + Split Jerk
1,1
*Continue up in weight to a heavy single for PC + Split Jerk for the day!
For time:
1-2-3-4-5-6-7-8-9-10
Strict HSPU
3 Power Cleans 185/125#
Rest 5 minutes
For time:
55 Strict HSPU
30 Power Cleans 185/125#