Monday 10/24/22

THE MOBILITY

• Banded Wrist     Traction
• Prize Squat

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THE WARM UP:

(duringboard explanation)

10Towel Stretch

10PVC Front 2 Back

10Upright Rows

10BRP

5Good mornings

5-10Back Squat

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THE STRENGTH:

0:00-6:00 2min Loop

High Hang Clean+ Strict Press

Startat 10 reps, work to 6 Reps as it gets heavier.

(Barbell cycling is OKAY here! Keep it Light and FAST!

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6:00-14:002 min Loop

5 Hang PowerClean / 5-3 Push Jerk

(Moderate but still FAST w/ a pause in catch positions)

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14:00-32:00

(Start at 3 cleans work to 1 as it gets heavier) Clean+ 1 Push Jerk+ 1 Split Jerk

:60- :90

 Build to heavy without sacrificing any form

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THEMET. CON.

13min As Many PJ As Possible:

Every3 min 

Run400m

5 Front Squat

‍5 HPC

THEN Jerks with time remaining

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• If you drop the bar, you must do a Squat Clean to get the bar back up for whatever movement they are on.
• FS and HPC must be done before the 12 minute mark to maintain category
• You should shoot for about 1:00 left after the run to perform FS/HPC. Rounds will be tight for many. There is one extra minute (13:00 Time Cap) at the end for you to get PJ in. This should ensure no one sees a score of 0 reps.

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THE FINISHER:

5 Rounds of:

10-15 DB Shrugs

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