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Warmup:
Crossover symmetry warmup protocol
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5 min bike into 3 min dynamic lower + 3 min dynamic upper
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3 rds @70% – warmup
:15 bike sprint
10 burpees *jump down step up
15 wall balls
12 plate ground to overhead
400m run
rest 1 min or so between rds
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Barbell prep into below
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Weightlifting +
A. Emom x 9;
1 power Clean + 2 hang power Clean + 3 front squats + 4 shoulder to overhead
155/108
*building on prior week, extending time
B. Front SqT – 3RM + 1×3@90%
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Conditioning:
3 rds
400m run
21 kb swings 70/53
12 c2b pullups
rest 1 min between rounds
following last round, rest 3 minutes , then. . .
50 heavy wall balls
500m ski erg
100 double unders
rest 1 min
7 min on rower at Z1 (nose breathing only) – recovery
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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