Prep
1-2 mins rolling out upper thoracic
1-2 mins rolling out hip flexors
#
Activation
12 Banded scap squeezes
12 Lying hip flexor pulls
12 Glute bridges
#
Warm-up
400m row
–
3 mins of Dynamic movement
**30ft increments
–
2 Rounds
15 jumping Jacks
10 air squats
8 alt single arm DB DLs
6 alt DB snatches
–
2 Round
5 Push-ups w/downward dog
7 KB swings w/pause @top
9 WBs
#
Mobility
3 Rounds
:15 sec cobra stretch
+
:15 sec lying child pose
–
:40 sec banded shoulder/OH distraction stretch
15 PVC dislocates
#
Weightlifting
Power Snatch: Perform 2 reps @70-75%; Every :90 sec x8
**Perform TnG
**percentage off 1RM Power snatch
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Conditioning
AMRAP 3
3 HPC @185/113
6 Box jumps @24/20 **stepping down
9 Push-ups
–
Rest 2 mins
–
AMRAP 6
3 DLs @185/113
6 S2OH
9 T2B
12 Air squats
**BB movements should be UB, Adjust weights as needed
–
55+:@135-155/93-103
–
60+: box @20/16’’
#
BE Complete
1. Accumulate 2 min in a HS hold
2. Crossover Symmetry Protocol
3. 4-5 mins of lying vertically on a foam roller