Prep
2-3 mins rolling out upper thoracic
2 mins rolling out chest
#
Activation
12 Single banded internal rotation
12 Standing serrates punches w/foam roller
x2
#
Warm-up
1 min bike @60%
2 min bike @:20 sec hard/:20 sec easy
–
3 Rounds
3 inch worms
6 push-ups w/downward dog
9 air squats
6 alt DB snatch +push press
#
Mobility
Thoracic/Lat :30 sec
+
Banded OH/shoulder distraction :30 sec
x2
Single arm Wall shoulder :15 sec x2 sets
Wall squat stretch :40-:60 sec
#
Strength
Running clock
“0-14
A. Every 2 mins
Perform 3 Push presses: building to a heavy for the day
x7 attempts **starting roughly around 50% of 1RM
–
@14-20
B. Every :90 sec perform 2 Push Jerks @70-75% of “A”
x4 sets
**Focus: movement, speed and
#
Conditioning
AMRAP 9
11/9 cal bike
13 power snatch @95/63
15 WBs @30/20
–
50-54: WBs @20/14
–
55-54:
WBs @20/14
PS @75/53
–
60+:
WBs modify weight as needed
PS: @75/53
#
BE Complete
1. 30ft KB front rack & OH walk x4 sets **each
**one arm front rack, one arm OH
2. 20 weighted sitting Russian twist x 3 sets
3. 5-7 mins of stretching upper body