Prep
2-3 mins rolling out scaps
1-2 mins lightly rolling chest
:20-:30 sec Banded dorsiflexor ankle stretch
#
Activation
15 banded upright pulls
15 banded face pulls
15 PVC strict presses
15 Glute bridges
#
Warm-up
AMRAP 9 **Warm-up pace
15/12 cal row
7 burpees
15/12 Cal row
7 air squats
–
3 Rounds
10 PVC dislocates
5 OHS w/ PVC
5 Muscle Snatches
5 Hang power snatches
#
Mobility
:40 sec Banded OH/shoulder distraction
:20 sec Single arm Wall shoulder
:20 sec Doorway stretch
:30 sec Frog stretch
:30 sec Lunge w/elbow to floor
:30 sec Kneeling dorsiflexion stretch
#
Weightlifting
Snatch High Pull + Full Snatch: build to a heavy for the day
+
Drop sets @90%: 3 sets x1 rep
**Snatch only, no pull
#
Conditioning
For Time
21-15-9
Push Press @135/93
3-2-1
Legless Rope Climbs
–
55+:
21-15-9
Push Press @105/73
3-2-1
Rope Climbs
#
BE Complete
1.1 Bent over DB back shrugs x12-15 reps
+
1.2 Bent over straight arm DB pullbacks 10-12 reps
+
1.3 :10-:12 sec wide grip pull-up hold
x3 sets