Warm Up
400m run
2 sets of:
20 band pull aparts
10 empty bar muscle cleans from the knee
10 empty bar strict press
20 banded good mornings



Skill: hollow/arch drill-

REPS: accumulate 10 sequences
https://www.instagram.com/p/Bv_ugyFg0dE/
📌THE SEQUENCE:
•1 arch to hollow lat pull down
•1 arch to hollow pulldown into pull-up
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🔑 MOST COMMON FAULT
•Missing the lat pull down
•Ending in arch at top of pullup
—this makes sequencing next rep very difficult bc you need to go in sequential order of arch-hollow-back into arch etc.

OR if still developing the strict pull up - work on this drill on the inside bars of the rig

https://www.instagram.com/p/BtMTmNJA2X0/

This forces eccentric work at crucial muscle building points & allows you to start w “active” muscles by pressing down slightly on bar (watch start of video).
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🔺THE GOAL:
▪️Build strength in strict pull-up by building lat muscles.
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🔺IF YOU DON’T HAVE STRICT
▪️This drill is for you!
•Add more resistance by adding another thin band etc.
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▪️REPS: accumulate 20-30 “pull-ups”


Clean warm up with empty barbell
- Burgener Warm up https://www.instagram.com/p/Bw1rOjbgILs/

One round with empty bar
1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean
4. tall clean to 2", 4", 6", full squat

Drill the positions for high hang and hang cleans


WOD- a heavier load today then usual working on good drive through the legs and hip on both cleans and presses. Challenge: do pull ups and then move to ring rows when you get tired. Watch the hang position and do a perfect clean deadlift to start each cycle. Don't make that pull of the ground look crappy.
For Time
3-6-9-12-9-6-3
hang power clean 155/105 135/95 115/75
shoulder to overhead
c2b pull ups/ pull ups/ ring rows