TNGs for the WIN
Strength
10min EMOM
odds: 5 TnG Power Cleans (building work to 5RM)
evens: 5 Tempo Push-ups (2/2/2/2) (Rx+ = 3 Plyo Push-ups)
MetCon
20min AMRAP
5 Pull-ups (Rx+ = 3/2 Bar Muscle Ups)
10 STOH 95/65 (Rx+ = 135/95)
10 Hang Power Cleans 95/65 (Rx+ = 135/95)
15 Wall Balls 20/14
WARMUP
3 Rounds
15 Russian KBS, 12 beat swings, 9 Box Jumps, 1min bottom of squat hold (w/ KB)
MOBILITY
5 x 2 Pass Throughs + 2 OH Reverse Lunges with rotation
5 ea x PIgeon to hip flexor
10 alt reach through + rotation (on all fours)
10 alt cossack squats
1min front rack stretch (bb in back rack, reach elbows fwd @ varying widths)
10 reach & rolls
SPECIFIC WARMUP
2 rounds, 5 reps each, empty bar then warmup weight
High hang power clean
hang power clean
power clean
push up
INTENTION
tech work on heavy BB cycling.
Work to technical 5RM
Horizontal press strength & control
Each push up should take 8sec
metcon SPECIFIC WARMUP
2 rounds, (empty bar / light load then workout weight)
5 pull-ups, 5 stoh, 5 hang power cleans, 5 wall balls
INTENTION
should be able to do each mvmt unbroken to start
SCALES
Push-up w/ band under chest in 4ft section of rig (or push-up back pack)
Pull-ups (alternate rounds of ring row & beat swing)
load for BB & WB