Prep
2-3 mins rolling out upper thoracic
1-2 mins rolling out lats
1-2 mins rolling out hip flexors
#
Activation
15 Banded scap squeezes
10 Quadrupeds
15 Back extensions
#
Warm-up
3 Rounds
12/10 cal bike(RND1)/10/8 cal bike(RND 2)/8/6 cal bike(RND 3)
4 inch worms
6 lunges
8 alt DB snatches
10 single arm DB presses (5/5)
**increasing pace on bike
#
Mobility
:20 sec Prone pec stretch
+
:20 sec Lying child pose stretch
x2 (both)
:30 sec Banded hip flexor and extensor stretch
#
Strength
Clean Grip DLs: Build to a heavy 4 rep for the day
**Starting @60-65% of 1RM DL
**No more than 5 attempts once @starting percentage
**Focus on keeping clean posture and back flat
**If posture suffers, do not continue to build in weight, not looking for a max today
#
Gymnastics
HSPUs
Opt. 1
:10 sec HS hold + (-2) kipping HSPUs + :10 sec HS hold
x3 sets; **Rest 3-3:30 betweenness
–
Opt. 2
Every 2 mins
:20 sec of HSPUs
x4 sets
**Rest 2 mins
:15 sec HS HOLd/:45 sec rest
x4
–
Opt. 3
10-12 DB Push presses Heavy
+
:15-:20 sec HS Hold
x3 sets; Rest 3 mins between
#
Conditioning
EMOM x28
1: 15/12 Cal row **For Those who can 18/15 cal row
2: 7 Burpee touches + 7 T2B
3: 2 Squat Clean **@70-75%of 1RM
4: Rest
**Squat snatches do not have to be TnG
–
55+: Can Sub Squat C&J for Snatches
#
BE Complete
4 Rounds NFT
30ft OH Yoke carry/Weighted BB
30ft single arm plate push **each
:30 KB front rack wall squat hold **Heavy