Warm up - couch stretch, pigeon stretch, straddle hamstring stretch, voodoo floss knees + 30 air squats (15 each side), twisted cross stretch, lat/pec stretch, 2 rounds of: 10 barbell thrusters + 10 shoulder rolls + 10 kip swings. Build up in weight…
3 Rounds:
8 Thrusters 135/95#
Rest 30 sec
12 Thrusters 95/65#
Rest 30 sec
16 Thrusters 65/45#
Rest 30 sec
32 Toes to Bar
Rest 3 minutes
AMRAP 10 min (1:1 Each round)
50’ HSW (Obstacle)
15 GHD
50’ HSW (Obstacle)
PM Session
Warm up - banded couch stretch, banded ankle stretch, twisted cross stretch, shoulder rolls/tricep stretch, 2 sets of: 20 calorie row + 10 Romanian deadlifts + 20 hollow rocks + 10 DB Press
21-15-9
Row Calories
Pull Ups
Rest 5 minutes
EMOM x 10 minutes
3 Power Cleans