Good luck to those redoing 18.4!
Prep
2-3 mins roller out upper thoracic
:30-:60 sec Banded dorsiflexor ankle stretch **each
#
Activation
10 Quadrupeds **each
12-15 Scap retractions
12-15 Vertical serratus punches w/foam roller
#
Warm-up
300m row
30ft walking calve raises
30ft walking toes
30ft shuffle **in quarter squat **both directions
300m row
30ft inchworms
30ft lunge w/elbow to floor
–
2 Rounds
10 alt single arm DLs **light
10 air squats
5 burpees over DB
–
2 Rounds **BB
7 Muscle snatches
7 Thrusters
7 PVC dislocates
7 PVC OHS
#
Mobility
:40-:60 sec Banded OH/shoulder distraction
:20-:30 sec Thoracic/Lat w/PVC
:60-:90 sec Couch stretch
:20-:30 sec Frog stretch
#
Strength
A. Power Snatch + 2-3 OHS @60%: Every :90 sec x7 sets
**Percentage based off 1RM Snatch
–
B. 3 Position snatch pulls @80-85%: Every min x4 sets
**
#
Conditioning
AMRAP 4
Ladder 1/1-2/2-3/3-4/4-etc.
Squat clean thrusters @155/103
Strict Pull-ups
–
55+”
BB @120/85
#
BE Complete
3 RNDs NFT
30ft Reverse lunge
20 alt. banded side steps
30ft Spiderman walk
20 Hollow rocks