Max Monday 5/18

5 rounds for time:
400m run
21 kettlebell swings, 24/16kg
12 pullups

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– straddle split, 2min
Straddle legs out as far as possible. Lock legs hard. Goal is to sit upright. If possible get shoulders in front of hips. Pancake out is ideal. If scaling is needed use an upright to pull torso forward.

– tib ant stretch, 2min
With toes pointed back sit on heels with upright torso. Goal is to have top of foot, ankle, and shin flat. Scale up: elevate toes/foot so ankle has a deficit. Scale down: place ab-mat so ankle has a gentle flattening

– one-legged squatting quad, 2min/side
Using a light kettlebell, load the Achilles keeping the knee in track

All of these are for recovery as well as prep for tomorrow’s Day 5 of Hatch squats

A. 5min of no-strap rowing, then

5 rounds of
5-7 box jump overs, 24/20″
5-7 ring dips (or negatives)
2 k2e + 2 t2B + 2 pullup + bar muscle-up (to be done consecutively)

B. 7 sets:
3-part pausing snatch + pause hang snatch. only go as heavy as you can complete the holds for a full 3-count

then

EMOM for 5min: power snatch + hang snatch. go heavier than previous weeks.

C. your squats, if any. otherwise do 5×20 reverse hyper, heavy

D. class

E
– 2min drills: choose a skill
– (see Cool Down)