Happy JUNE!
Warm up - Crossover symmetry activation, couch stretch, straddle hamstring stretch, 30 air squats (w/hip circle) 2 rounds of: 10 shoulder rolls + 10 kip swings + 10 push ups + 5 ring dips, warm up MU until loose
For time
Bike 1 Mile
18 Muscle Ups
24 DeadLift 185/130
2 rounds of:
1/2 Mile Bike
9 Muscle Ups
12 Deadlift 205/145
3 Rounds of
1/4 Mile Bike
6 Muscle Ups
8 Deadlift 225/165
Session
Warm up - crossover symmetry activation, couch stretch, pigeon stretch, 90/90 hip opener, 2 rounds of: 15 air squats (w/hip circle + 10 shoulder rolls + 10 seated good mornings + Bulgarian split lunges (5 each leg, as low as you can)
7 Sets (New set every 90 seconds)
Hang Power Clean + Power Clean + Jerk
*Start around 75% of best power clean and jerk, work up or down as you are able.
5 Rounds for time
5 Box Jump #30”
7 Push Jerk 225/155#
25 GHD Sit Ups