Prep
1-2 mins rolling out lats
1-2 mins rolling out hip flexors
:20-:30 sec Banded hip Flex/ext.
:20 sec Banded hip flexor and extensor stretch
#
Activation
12 banded DLs
12 banded upright pulls
12 banded face pulls
x2
#
Warm-up
3 min row intervals
Min 1: :40 sec easy/:20 sec hard
Min 2: :30 sec easy/:30 sec hard
Min 3: :20 easy easy/:40 sec hard
–
10 Double DLs **light
10 lunges
10 ring rows
10 air squats
–
2 Rounds
5 DB power cleans **same weight
5 WBs
5 Pull-ups
#
Mobility
:20 sec banded front rack stretch +5 contractions (pulling against band) x2
:30 sec Lying hip rotation
Praying stretch
#
Strength
Clean: build to a heavy single for the day
+
Drop set @80%: 2-3 sets x 2 reps **not TnG
**speed, movement, & bottom position focused
(18-22 mins, Drop sets in included)
#
Conditioning
AMRAP 10
**2 Rounds
14 DB front rack lunges @50/35
16 T2B
8 DB power cleans
**2 Rounds
14 DB front rack lunges
16 Bar Muscle ups
8 DB power cleans
–
55+:
AMRAP 10
**2 Rounds
14 DB front rack lunges @35/20
16 T2B
8 DB power cleans
**2 Rounds
14 DB front rack lunges
16 C2B
8 DB power cleans
#
BE Complete
7-10 mins of Crossover symmetry protocol
3-4 mins rolling out glutes & hip flexors
;60-:90 sec thomas stretch **each side
:30-:40 sec pigeon stretch **
:30-:40 sec Lying glute crossover