06.29.2021

Warm Up
2 sets of
Run/Row/Bike 200m
10 goblet curtsy squats https://www.youtube.com/watch?v=xClhGjz7p0A
6 half kneeling single arm KB press/arm


Skill: 3 sets of

A. RNT (Reactive Neuromuscular Training) split squat x 6-8 each side
start with no weight and try to build light DB load each hand
https://www.instagram.com/p/BkGu74XjNN7/?taken-by=functional.bodybuilding
**RNT exercises are used to fix knee cave. The use of a band that pulls the body into a bad position, basically feeding the problem, which causes the body to learn how to correct for the problem by turning the lateral glutes on at the right time to keep the knees in line with the foot
B. Single arm OH carry 50'/side




Clean Primer:
4 sets of the complex at 35%of 1RM power clean
1 clean pull
3 tall cleans
1 power clean
1 push jerk


Strength
hang clean + clean- practice squatting these
for 8 sets @ 55-60-65-70-75-80-85-85+%

strict press
3 sets of 5 reps @ 70-75% (last time we did 3 x7 @ 65-70%)



WOD
"UP!"
For Time
50m dual KB overhead carry 35/26
400m run
50 KB swings 53/35
400m run
50m dual KB overhead carry 35/26