06-06-2023

Warm Up

Activation:

Banded 7s

Hip Band - 10 Reps of Each

 

Movement Prep/HR:

2:00 Cardio

10 Hanging Scap Retractions

20 Alt. Single Leg V-Up

:30 Plank or Handstand Hold Against the Wall

 

Barbell Prep:

3-5 Reps of Each..

High Hang Clean Pull

High Hang Clean High Pull

High Hang Muscle Clean

Front Squat

Strict Press

Push Press

Push Jerk

Split Jerk

Clean Deadlift to Mid Thigh + Clean Pull + Clean +Split Jerk

1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 6.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 6.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 7/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 1 Split Jerk @ 7.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 1 Split Jerk@ 8/10 RPE

Metcon

AMRAP 10
5 L Pull-ups
2 Wall Walks

 

Rx+25ft Handstand Walk

 

TARGET SCORE

Target Rounds:10+

Minimum number of rounds before scaling:5

STIMULUS and GOALS

How to Pace:STEADY! Workouts like this will test your physical ability and fluidity. The goal should be to finish both movements with a consistent pace round to round and improve on your overall skill capacity.

 

SCALING
AMRAP 10
3 L Pull-ups
15ft Handstand Walk/ 1 Wall Walk
OR
AMRAP 10
5 Knees Tucked Pull-ups
25ft Handstand Walk

Extra Credit
Accessory

3 Sets
10 Double Kettlebell Front Rack Hold Sit Ups
50 ft Double Kettlebell Overhead Waiter Walk + :45 Handstand Hold

Mini-Pump –Glutes and Shoulders

4 Rounds @ Moderate weight – maintain control and quality RPE 7

10 Barbell Strict Press
10 Weighted Hip Thrust
10 GHD Hip Raise
10 DB Snow Angel Raise

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