Tuesday 09/07/19 | Origin Series

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9th July 2019

WARM UP

4 Sets:

40s Assault Bike
3 Wall Walks
12 Muscle Cleans
20s Passive Hang

A.

Build to a heavy complex of: 1 Hang Power Clean + 1 Hang Clean + 2 Cleans (Must be unbroken)

Then;

Every 2mins for 10mins,

1 complex at max weight from above

B.

EMOM 16 (Round 1+3 Right arm only, round 2+4 Left arm only)

Min 1- 50s DB Snatch (22.5/15kg)
Min 2- 50s SA OH Lunge
Min 3- 50s SA DB Thruster
Min 4- Rest

C.

For Time:

21/15/9
Bar Muscle Ups (or CTB if scaled)
BBJO
HSPU

Warm up

5 rounds for quality

10 PVC Passovers
30-45 second dead hang
10 Alt V Ups
30 second active hollow hold

A.

5 mins of technique practice:

Toes to bar

Followed by;
1 min AMRAP of Toes to Bar
Rest

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WARM UP

3 min light Assault Bike

3 Sets

10 Walkouts
10 KB Deadlifts
10 Tempo Prone GHD's (3131)

A.

Deadlift

4 x 5
1 x 5+
At max weight from last week
Rest as needed between sets
Focus on great

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ACTIVE RECOVERY DAY

Blood Flow Recovery Session (Don't Go Above 70% Effort)

45 Min AMRAP

40 Cal Assault Bike
40 Air Squats
30 Cal Row
30 Press Ups
20 Cal Ski
20 KB Swings
10 Burpees
10 Pull-ups

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