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Warmup:
1k row (increasing intensity each 250m)
4 min dynamic upper body
3 min bike @75%
4 min dynamic lower body
5 min bike :30 hard :30 easy
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3 rds
20 burpees step down step up (alt legs)
20 wall balls (9/6/5)
20 alt db snatch (light)
400m run
100m backwards run (shuttle)
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Individuals focus prep – 10 min
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Weightlifting:
A. Power Snatch 1.1 + 2 OHS. :10 count between power snatches, 2 ohs only after second power snatch – climb to max for the day <18 min
B. Power Clean + SqT Jerk : technique session – ascending and focusing on technique and positioning. 10-12 min. Unable to perform? Work narrow grip ohs from a rack.
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Gymnastics: (test)
A. Max strict pull-ups
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Conditioning:
A. Running clock
15 Power snatch 135/93
30 ghd sit-ups
12 power snatch
20 ghd sit-ups
9 power snatch
10 ghd sit-ups
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Rest 5-7 min. Winner wins set up if in groups
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5 rds
100m shuttle run. (Slam ball 50/30 or sandbag 80/60)
30′ db lunge 50/35’s
30′ hs walk
30′ burpee broad jump (hands replace feet)
30′ db lunge
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becomplete#
1. 10 min , minimum scap work with change played
2. 10 min banded scap work w/ pvc / band dislocates
3. Db / banded rows 12-15 reps x 4 sets
4. Plate oh tricep extension 10 rep x 3-4 sets
5. 5-10 min thoracic mobility
6. 5-10 min ankle mobility