Wednesday 5/17/2

May 16, 2023
Wednesday 5/17/2

The Mobility

Table Top

Towel Stretch

The Warm-Up

5:00 working through the following movements:


Narrow Swings

Into Coach-led portion to understand movement standards for the strength

Strict Press

Push Jerk

Split Jerk

The Strength

*All lifts are from the rig

From 0:00-3:00

Strict Press

From 3:00-10:00

Push Jerk

From 10:00- 21:00

Split Jerk

The Met-Con

6 Rounds for Time with a 17:00 time cap


Wall Balls

Dumbbell Power Snatch

*Both heads of the dumbbell must touch the ground each time

Dumbbell STOH

After 3 rounds, rest :60 REST then REPEAT another 3 rounds

The Finisher

Single Arm DB OH Walk

Suitcase Carry

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