Prep
3 inch worms
4 alt lunges elbow to the floor
:10 sec cobra stretch
x2
#
Activation
10 Glute bridges
10 hollow rocks
x2
10 Back extensions + :15 sec hold on final rep **chest parallel to floor
10 GHD sit-ups + :15 sec hold on Final rep **back parallel to floor
#
Warm-up
200m row
100m row sprint effort
8 DB Power cleans
6 Ring rows w/3 sec decent
8 PVC dislocates
10 PVC OHS
x2
–
5 DLs
5 Power Cleans
5 Push Presses
5 strict rig dips
5 strict chin-ups
x2
#
Mobility
Banded front rack stretch: 10 sec stretch/:5 sec contraction hold pulling against band: x3 sets **each side
Prone pec stretch :15 sec on/:10 sec rest x2-3 sets **each
Lying child pose stretch :15 sec on/:5 sec off x2-3 sets
#
Strength
A. Power Clean: build to a heavy single for the day
–
B. Banded Clean Grip DL’s @70-75% of “A”: Every :90 sec, perform 3 reps x5 sets
**Body should be in a clean lifting position & taking off the ground as if you were going to clean
#
Conditioning
AMRAP 15
1 Legless Rope Climb @15ft
1 Rope Climb @Cieling height
5 Squat Snatches @155/103
.5 (half) mile Assault bike
–
55+:
AMRAP 15
2 Rope climbs @15ft
5 Squats Snatches @115-135/83-93
.5 mile Assault bike
#
BE Complete
:30 sec Reverse sorenson hold
+
120ft Sandbag bear hug walk **heavy
+
:15-:20 sec HS wall hold
x3-4 sets; Rest 2-3 between rounds