Tuesday 10/17/23

The Mobility

• Table Top
• Preacher on Box

The Warm-up

7:00 working through the following movements

Narrow Swings

A-T-V-Ts

Shoulder Openers

Strict Press - Push-Press - Push Jerk PVC -->BB-->Light Weight

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The Strength

For 13:00

Strict Press - Push-Press - Push Jerk

Active Rest: - A-T-V-Ts, Power Clean Build or Burpees

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The Met-con

Death By: (you start at 1 for the lifting movement and 1 for burpees for minute 1. Then, you increase by 1 every minute until you cannot complete both movements within the minute.

Minutes 1-5: Power clean and jerk  / Burpees

Minutes 6-10:  Power Clean / Burpees

Minute 11 and on: Push Jerk  / Burpees

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Flush

:90 Rest

2:00 PVC Power Clean & Strict Press

3:00 Mono

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The Finisher

Shrugs (w/ DB)

Suitcase Carry

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