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FRIDAY 20210625

Warm-up

200M Jog
10 Banded Passthru
10 Banded Pulll-aparts (crossbody/diagonal)
10 Banded High Pulls
10 Banded Face Pulls
10 Air Squats w/Thoracic Reach
10 Thread The Needle w/Reach
10 Cat Camel Stretches
Samson Stretch
Banded Shoulder Distraction Stretch

2 Rounds w/Moderate DB:
5 Strict Press/arm
5 Goblet Squats


Strength and Skill

Every 2:00 for 12:00 (6 sets):
2 Snatch Grip Push Press + 2 Overhead Squats (from the rack)

* Only go as heavy as you can confidently perform the two snatch-grip push press with (will likely be limiting factor). Start somewhere around 50-60% of your 1RM Overhead Squat and build to a heavy complex for today. If this is a total no-go, you can perform 2 Push Press + 2 Front Squats.


2 Snatch Grip Push Press + 2 Overhead Squat

Record heaviest load for 2 Snatch Grip Push Press + 2 Overhead Squat

Scoring: Load


FITNESS 20210625

10 Rounds for Time with a 12 Minute Cap:
3 Front Squats (95/65#)
5 Pull-ups

Stimulus: you should feel confident doing unbroken sets on both movements but this workout will get more dense in later rounds and may require breaking (particularly of pull-ups).

Scoring: Time


PERFORMANCE 20210625

10 Rounds for Time with a 12 Minute Cap:
3 Front Squats (155/105#)
3/2 Bar Muscle-ups*

* Sub = 5/4 Chest-to-Bar Pull-ups

Stimulus: you should feel confident doing unbroken sets on both movements but this workout will get more dense in later rounds and may require breaking (particularly of pull-ups/muscle-ups).

Scoring: Time

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