1 May 19

Turkish Get Up (10 mins to climb to 2RM TGU each side)
RDLs (5×5 Single Leg RDL)
Do these with a coach only until you really have a good handle on them…
Keep your lumbar spine in tact, keep your shoulder blades retracted, keep the bar as close to your body as possible…
Bar travels from the hip to right above the knee (snatch grip) or right below the knee (clean grip).
Your ENTIRE posterior chain should be engaged…from the bottom of your skull to your knee…make sure you are FULLY engaged.
Metcon (AMRAP – Rounds and Reps)
100 Yard Dash
5 Box Jumps (24,20)
10 Back Rack Lunges (115,85)
Extra Credit
Back Extensions (3 Rounds 15 Back Extensions)
Band Work (2 Rounds)
Complete 2 Rnds of the following:

10 Hands low, palms forward, reverse pulls
10 Hands at shoulder level, palms forward, reverse pulls
10 Hands overhead, palms forward, reverse pulls
10 X-pulls, hands finish with palms facing forward
10 Rotator pulls

Deadlift (DL 8@65% 8@70% 6@80% 6@85%)

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