Warmup
0-3 warm up
bike or row
4-9 dynamic movements
10 air squats + 5 squat jumps
bear crawl down - jog back
10 air squats + 5 squat jumps
alt front lunges down - jog back
10 air squats + 5 squat jumps
alt side lunges down - jog back
grab a PVC for pass thrus and moblity
bike or row
4-9 dynamic movements
10 air squats + 5 squat jumps
bear crawl down - jog back
10 air squats + 5 squat jumps
alt front lunges down - jog back
10 air squats + 5 squat jumps
alt side lunges down - jog back
grab a PVC for pass thrus and moblity
Skill Work
6 min emom
btn sn grip
1 strict, 1 push, 1 jerk
[same weight ea rd however, add weight ea rd]
btn sn grip
1 strict, 1 push, 1 jerk
[same weight ea rd however, add weight ea rd]
Metcon
10 RFT
1Snatch 70% of 1rm)
5 hspu strict (add mats if needed but strict no kip)
10 ball slam 40/30, 30/20, 20/10
[coach to review with the group to warm up with a bar only burgener, than practice a few strict pull ups adding mats if needed]
1Snatch 70% of 1rm)
5 hspu strict (add mats if needed but strict no kip)
10 ball slam 40/30, 30/20, 20/10
[coach to review with the group to warm up with a bar only burgener, than practice a few strict pull ups adding mats if needed]
PRACTICE
DUs utilize extra time for work on DUs
20/20
20/20