A. General (5 Min)
2 Rounds
10 Lunge + OH Reach
10 Shuttle Runs
10/10 Down Dog Calf Pedals
20-30 sec Pullup Bar Dead Hang
B. Mobility/Activation (2 Min)
OHS w/PVC Against Rig
Accumulate 12 slow tempo reps with 2-3 sec pause in bottom. Focus on feeling the position of the PVC overhead and how that translates to a loaded barbell.
C1. Specific Strength (2 Min)
5/5 Bulgarian Split Squat @ bodyweight, emphasis on setup and balance in feet and legs
C. Specific Metcon (7 Min)
10 Empty Bar OHS
3 Farmers Carry Shuttles @ light DBs
-then-
6-8 OHS @ workout weight
3 Farmers Carry Shuttles @ workout weight
Double DB/KB Suitcase Bulgarian Split Squat
5RM per Leg
TC: 12 Minutes
Score: Total Weight
Scaling Options
Beginner
4x5 per Leg @ technical
Intermediate
As Written
4 x
AMRAP 3 minutes
15 OHS 95/65 lbs
Max Farmer’s Carry Shuttles @ 2x50/35 lbs, 25ft + 25ft
-rest 1 min b/w-
RX+ 20 OHS 95/65lbs
TC: 15 Minutes
Score: Total FC Shuttle Reps
KG: 43/30, 22.5/15
4 x AMRAP 3
10 OHS @ PVC
Max Farmers Carry Shuttles @ 2x25/15 lbs, 25ft + 25ft
15 OHS @ 65/45 lbs
Max Farmers Carry Shuttles @ 2x35/25 lbs, 25ft + 25ft
Pull up Accessory:
Box Assisted Pullup Eccentrics
3x8 reps @ 3-4sec lower