Good luck to @cap_masters Athletes Clint & Lynn at the Games this week ????????????????
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Warmup:
Crossover symmetry warmup protocol
+
5 min bike into 3 min dynamic lower + 3 min dynamic upper
+
3 rds @70% – warmup
:15 bike sprint
10 burpees *jump down step up
10 wall balls
10 plate ground to overhead
300m run
+
Barbell prep into below
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Weightlifting +
A. Emom x 7;
1 power Clean + 2 hang power Clean + 3 front squats + 4 shoulder to overhead
155/108
*building on prior week, extending time
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Conditioning:
1k run
75 pull-ups
50 ghd sit-ups
25 burpee box jump overs 30/24
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becomplete:
1. Seated bent over db rows (double) 15 reps x 3 sets
2. Lying flat on bench, face down – banded rear squeezes 3 sets of 20 reps
3. 5-7 min of single arm db ohs positioning work or 5-7 min wall squat therapy
4. Crossover symmetry