PM
For those not repeating 18.4
A. Snatch – 10 minute EMOM x 1.1 @60-70% (pause in the catch position)
B. Front Squat @21X1 Tempo – Every 90-sec 6×3 @70%
+
12′ EMOM
1 – 5 Dumbbell Burpee to Overhead @50/35-lbs + 5 Box Jump Overs @24/20″
2 – 30-sec Assault Bike @80%
+
3 sets:
45-60-sec Wall Sit
8-10 Ab Wheel or Barbell Kneeling Roll Outs (slow and controlled)
For those repeating 18.4
Warm Up –
5-10 minutes of light aerobic activity (include some single under here to get the ankles prepped)
+
Dynamic Movement Prep
+
3 Set:
10-15 Banded Good Mornings
10 Deadbugs (slow and controlled)
20-sec Handstand Hold (focus on relaxing your breathing)
20-sec Forward Neck Bridge (https://www.youtube.com/watch?v=5KovzALRTAI) ***keep your hands on the floor for support on this online the video***
+
Warm up workout movements keeping sets small and movements sharp and technically good. Perform a set of 2 fast/solid HSPU between Deadlift sets in the warm up. Progressively build Deadlift up to top weight in 3-5 reps then perform ten (TNG) at the first bar weight and a set of five (TNG) at the second weight.
+
Assault Bike
30-sec @85%
30-sec Rest
+
3x
5 Deadlifts @225/155-lbs (TNG)
5 HSPU
Rest 60-sec
x3
+
(straight into)
+
3 Deadlifts @315/205-lbs (Pull and drop to save lower back on the eccentric)
One attempt at kicking up and walking forward several steps
Rest 60-sec
x3
+
18.4
+
20 minute Assault Bike @50%
