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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