Prep
2-3 mins rolling upper body
2-4 mins rolling out lower body
#
Activation
15 single arm banded internal rotation
15 plate bent over reverse flies w/pause **light plates
15 plate bent over plate pullbacks w/pause
#
Warm-up
750m row **:30 sec easy/:30 sec hard
–
3 rounds
3-5 strict pull-ups
7-9 air squats
12 PVC dislocates
–
2 Rounds
5 BB muscle snatches
5 OHS
:10 HS hold
#
Mobility
:15 sec Cobra
+
:15 sec Lying child pose stretch
x2
:15 sec Static lat stretch
+
:20 sec Frog stretch
+
:15 Lying hip rotation hold
x2
#
Strength
Every 2 mins
4 lateral burpees over BB
+
Hang squat snatch w/a 3 sec pause in the catch + OHS w/a 3 sec pause @bottom
x6 sets
**Starting weight @60-65% of 1 RM snatch
#
Conditioning
For Time
30/25 Cal bike
Into,
3 rounds
16 alt. DB snatches @50/35
8/6 MUs
Into,
30/25 Cal bike
–
55+:
3 Rounds
18/15 cal bike
14 alt. DB snatches @35/20
8 Pull-ups
4 burpee touches
#
BE Complete
1. Hand opposing banded scap squeezes: x12 reps **each angle
**Hands will not be parallel. One hand high & one hand low, pulling band across chest/rib cage squeezing scars. Perform 12 reps and then switch hand positioning to perform 12 more reps= 1 set
:10-:20 sec pull-up (pronated grip) hold
x4 sets ;Rest as needed
7-10 mins of stretching (Full body)