Get your skill work in!
Activation
10 banded goodmorings
20 alt. banded sided steps
15 Standing vertical serratus punches w/foam roller
15 hanging scap squeezes rings
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Warm-up
1 min row @60%
10 Ring rows
10 swing arm crossovers
10 lunges w/elbow to floor
10 Jumping jacks **straight arms
-4
1 min row **:20 hard/:20 easy
2 rounds
3 strict pull-ups
5 close grip push-ups
7 air squats
-4
1 min row **:15 hard/:15 easy
2 rounds
7 Russian kB swings
7 WBs
7 knee to chest
30ft backward bear crawl
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Mobility
:30 sec lunge elbow to the floor
:30 sec pigeon stretch
:30 sec couch stretch
:20 sec Lying glute crossover
:40-:60 sec Banded OH/shoulder distraction
:30 sec doorway stertch
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Strength
3 position snatch high pulls @80-85%: 5 sets
**1:30-2 mins between sets
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Gymnastics
EMOM x16
Min1: 8-12 C2B
Min 2: 7-10 Strict HSPUs
Min 3: 8-12 T2B
Min 4: 5-7 Kipping HSPUs @Deficit (athletes choice
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Conditioning
10 Rounds
9 Heavy WBs @30/20
6 HPC @155/103
3 Ring MUs
–
55+:
WBs @20/14 (60+ @9ft target)
BB @135/93
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BE Complete
1. Single arm bent over DB rows: 3 sets x 12-15 reps (heavy)
2. 5 Hanging scap squeezes w/tempo 5 sec dead hang + 5 sec hold @squeeze
x3 sets **on rings
3. 1-2 mins rolling out chest **each side
4. :30 sec doorwar stretch x2 sets **each