Posted on Feb 24, 2014

All groups (a-b-c)

1. Movement prep

a) Ido shoulder prep

b) AMRAP in 10 minutes with a partner of

P1 Prowler push/Farmers carry/Duck walk

P2 Banded hip thrusts & RLESS (rear leg elevated split squats)

*Switch up movements each round

2. Squats

Back Squat 3×5 at 60%

2. Movement practice

a) Spend 10 minutes on muscle-up progressions.

b) Spend 10 minutes on sets of 3 light pause push jerks (hold dip and catch for 3 count)

c) Warm-up to weight for DT performing sets of 3 DL 2 HPC 1 PJ in each warm-up set.

3. Met-con

2-3 Sets each for time

12 Deadlifts (70/50kg)

9 HPC (70/50kg)

6 Push jerks (70/50kg)

Rest 2-3 minutes between sets.

4. Met-con

For time

100 DU

20 TTB

20 Burpee box jumps (24/20″)

5. Mobility

-5-10 minutes on Thoracic mobility

-5-10 minutes on Upper Extremity Mobility

-10-12 Minutes on Lower Extremity Mobility

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