All groups (a-b-c)
1. Movement 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
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.
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.
20 Burpee box jumps (24/20″)
-5-10 minutes on Thoracic mobility
-5-10 minutes on Upper Extremity Mobility
-10-12 Minutes on Lower Extremity Mobility
Post results to comments.