Warm-up/Activation
Running Clock:
“0-4”
:30 sec stations of Dynamic movement:
Alt. walking calf raises
Toe raises **standing in place, raise toes applying pressure on heels
Straight single leg kicks front to back**holding onto something
Switch legs
BW goodmornings
Lunges w/Russian twist
“4-6”
Grab/set equipment for the following AMRAP
“6-16”
AMRAP 10
200m run
10 cal bike
10 DB reverse flies **light weight, no heavier than 20/15#
10 alt. DB snatches
**moderate weight no heavy than 35/25#
“16-18”
Grab/set equipment
“18-26”
Mobility
EMOM x8
Min 1- 8 hanging scap squeezes + 8 kips on the rig
Min 2&3- :40 sec banded shoulder/OH distraction **each side https://www.youtube.com/watch?v=-cUJpz5aGCI
Min 4- 8 PVC dislocates + 8 OHS
Strength
“26-36”
BB work:
5 muscle snatches
5 Behind the neck snatch grip push presses
5 OHS
:15 HS hold
X2
**Add light weight to BB for 2nd round
“36-51”
Power snatch + 3 OHS: build to a heavy for the day
**This complex will be completed all on one BB @ one weight till complex is fully completed. One completion of complex add weight for next attempt.
**Do not force OHS position. For those who have trouble with OH squatting may switch the focus to Power Snatch: build to heavy triple for the day (not Touch and Go). In between sets work OHS position with PVC/bear BB/light weight.
Conditioning
Running intervals
400m
x7
Every 3 mins run 400m @hard efforts
**These are hard efforts throughout, but make sure to sustain from start to finish. Make sure to record your times for future reference
Be Complete
5 mins rolling out/stretching calves/legs
5-7 mins of crossover symmetry protocal
Strength
Power snatch + 3 OHS: 95#
Able to PS 115# but form fell apart on the OHS
Conditioning
Running intervals
400m x7
Every 3 mins run 400m @hard efforts
Done at Intercity Seattle Box – Run course was around block (450m)
Fairly consistent given setting – Lap times were 1:12-1:23
https://uploads.disquscdn.com/images/0157771c35345ccc0878d80e0230f695145adac7e7749f2fa34e9c67e171e4fd.png