Prep
3-4 mins rolling out upper thoracic
#
Activation
12 Standing serrates punches w/foam roller
15 banded external rotations **each
12 glute bridges
x2
#
Warm-up
800m row **increase pace every 200m, keeping store count low
3 Rounds
10 WBs
1 Wall walk w/:10 sec pause
5 double DB bent over rows
5 double DB curls
#
Mobility
Static lat stretch
Banded dorsiflexor ankle stretch :20-:30 sec
Prone pec stretch :20-:30 sec
Lying hip rotation hold: :30 sec
2 Rounds
10 PVC disloactes
:10-:15 sec doorway stretch **each side
#
Strength
A. Muscle snatch: 5 sets x1 rep Every :60 sec
**weight should be moderate weight
**Think of it as a warm to “B”, working pull and turn over
B. Hang power snatch: 4 sets x2 reps **@45-55%
**percentage from your 1RM snatch
**speed and foot work
C. Hang Power snatch w/2 sec pause @knee + 2 sec pause in catch:
Build to a heavy within 8 mins
**no pressing out BB, or forcing weight OH
#
Conditioning
15 min clock
50/40 cal bike,
Into:
AMRAP
12 DLs @135/93
5 Thrusters
1 Legless rope climbs @15’ft
1 Rope climb @ceiling height
–
50-54:@115/83
–
55+:
@100/63
2 Rope climbs @15’ft
#
BE Complete
1. DB flies: 10-14 reps
+
Plate front raise + 2 truck drivers w/pause @each rotation: x10
x3 sets
2. 2-3 mins rolling out lats
3. 4-5 mins of stretching upper body
Strength: A. 135. B. 115. C. 175
Conditioning: 4 Rounds Rx
Be complete :Done
Strength
Not done – Shoulder hurting with snatches
Conditioning – 4 Rnds
15 min clock
50 cal bike,
Into:
AMRAP
12 DLs @115
5 Thrusters
2 Rope climb @ceiling height
BeComplete – Not Done