Prep
4 mins of static dynamic movement **constant
**inch worms, knee pulls to chest, high kicks, etc.
#
Activation
4 mins of plyo dynamic movement **constant
**running high knees, shuffling, bear crawl, etc
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Warm-up
2 Rounds
12 Glute bridges
8 Russian KB swings
4 burpees
–
2 Rounds
3 push-ups + 1 wall walk
6 Wall balls
9 cal row sprint
**Rest :60 sec between rounds
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Mobility
:20-:30 sec Banded dorsiflexor ankle stretch
5 PVC Dislocates
5 PVC OHS
:20-:30 sec Thoracic/Lat w/PVC (supinated grip)
5 PVC dislocates
5 PVC OHS
:20-:30 sec doorway stretch
5 PVC dislocates
5 PVC OHS
:20-:30 sec Banded hip Flex/ext.
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Strength
Snatch + Hang snatch + OHS: build to a heavy for the day
**Or
Hang Snatch + TnG snatch + OHS
**Athletes can choose where to start for snatch. If athletes feel stronger starting in hang, do so.
(16 mins)
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Conditioning
AFAP
300m row
50ft HS walk **25ft increments
24 DLs @225/153
300m row
50ft HSW
18 DLs
300m row
50ft HSW
12 DLs
–
55+
AFAP
300m row
15 Burpees
21 DLs @185/123
300m row
15 Burpees
15 DLs
300m row
15 Burpees
9 DLs
#
BE Complete
1. Crossover symmetry protocol
2. 2-3 mins rolling out lower back/hip flexors
3.m 1-2 mins Lying wall hamstring stretch