Prep
3 mins rolling out triceps
2 mins rolling out upper thoracic
#
Activation
15 Banded DLs
10 DB single arm rows **each
30ft calve raises
30ft walking on heels
x2
#
Warm-up
3 Rounds
5 easy pulls/5 hard pulls on rower x3
8 alt. DB snatches
8 WBs
30ft burpee broad jumps **soft landing
8/6 cal bike @hard effort
#
Mobility
Banded OH/shoulder distraction :40-:60 sec **each
Banded fornt rack stretch :40-:60 sec **each
Wrist Extensor :20 sec **each x2
#
Weightlifting
Every 2 mins:
2 Clean pulls + Power clean: **ascending in weight
**starting weight @65% of 1 RM PC
Building to a heavy for the day
#
Gymnastics
Muscle up work
Opt 1.
Strict MUs: 4-5 sets x2-3 reps **building or across
**Every :90 sec
–
Opt. 2
Every :90 sec x5
2-4 MUs **movement focus
–
Opt 3.
5-7 mins working out pull & transition on rings
**using a banded or feet planted on floor
#
Conditioning
For Time
25 Snatches @75/53
35 Box jumps @24/20
55 Sit-ups
35 WBs @20/14
25 Cal row
–
55+:
20 Sntch
30 BJ
40 S-U
30 WBs **60+ to 9ft target, adjust weight as needed
20 Row
#
BE Complete
3 Rounds
14-18 alt DB curls
10-12 Bent over DB row + Tricep kick back **single arm
**https://www.youtube.com/watch?v=jOtHhnkLpl4 (kickback)
20-24 weight seated Russian twist (WB or plate)
;Rest 2 mins between rounds
Weightlifting:225lb
Gymnastics: 2MU emom 90
Conditioning: 7:33Rx
Be complete:Done