Date: Friday, May 31st
Warm-Up & Mobility: coaches choice
Strength: Towel Bench Press 5-4-3-2-1 Warm up to approx. 70% of 1RM. Increase weight each set and go for max reps up to 10 on the final set.
Super Set: none
Conditioning: “Boy Wonder”
For Time: 2 rounds
8 Scotty Bobs 15/30/45
20 rKBS 26/35/53
<1 min rest >
8 Scotty Bobs (same)
20 DB hang snatch (same)
*Alt every rep
Guide: Roughly 4-7 min for each couplet.
10-15 min total
Coaching Notes: Take your time on the Scotty Bobs and go for good reps. If your hips come up too high on the row portion, lower the db weight. As far as the snatch, remember to hinge at your hips when you lowering the weight and getting ready for the next rep.
Cash Out: 12 hip ext EMOM for 5 Minutes
HPT: 4x: 12 reverse hyper / 12 tricep banded pulldowns