Activation
Banded DLs: 15 reps
Single leg banded hip flexor pulls: 10 reps
Cossack squat (BW): 6 reps
x2
10 supermans
10 v-ups
x2
#
Warm-up
3 Rounds
20 DUs
20 mountain climbers
10 WBs **light
10 Knee tucks
5 push-ups w/downward dog
5 PVC dislocates + 5 OHS
#
Mobility
Banded OH/shoulder distraction :30 sec
+
Single arm doorway stretch :20 sec
x2
Banded dorsiflexor ankle stretch :20-:30 sec **each
Couch stretch :40-:60 sec **each
#
Weightlifting
A. Snatch Pulls @90%: 5 sets x3 reps; every 2 mins
**not TnG
B. Snatch balance w/3 sec pause @bottom + 1 OHS w/3 sec pause @bottom x5-6 sets; ascending in weight, no misses
**first attempt will start @55% of your 1 rep snatch
#
Conditioning
AMRAP 12
12/9 cal bike
Ladder
3.6.9.12.etc
GHD sit-ups
HSPUs
**
Must bike before every ladder
–
55+: Ladder: 2.4.6.8
#
BE Complete
5 Rounds NFT
:15-:20 sec HS hold
:15-:20 sec ring support hold
:15-:20 sec hanging L-sit hold
**Rest 1 min between
Weightlifting: A. 195lb B. 165lb failed at 185lb couldn’t find my balance
Conditioning: 5+30 (finished the 18 GHD on the buzzer)
Be Complete: Done
Weightlifting
A. Snatch Pulls @105#: 5 sets x3 reps; every 2 mins
B. Snatch balance w/3 sec pause @bottom + 1 OHS w/3 sec pause @bottom x5-6 sets; ascending in weight, no misses 65, 75, 85, 95, 105, 115
Conditioning 4+17
AMRAP 12
12 cal bike
Ladder:
3.6.9.12.etc
GHD sit-ups
HSPUs
Must bike before every ladder
BeComplete: Done