Prep
:30-:40 sec Banded dorsiflexor ankle stretch
1-2 mins rolling out saps **individually
1-2 mins rolling out hip flexors
#
Activation
10 Ring rows
10 Alt DB hammer curls
15 Body weight goodmornings
20 Alt walking calve raises
x2
#
Warm-up
:40 sec row
:30 sec bike
20 DUs
x3
–
2 Rounds
3-5 strict chin-ups
7 Med ball squat clean thrusters
9 KB swings
–
BB Work
5 Muscle snatches
5 High hang power snatches
5 Slam balls
#
Mobility
15 PVC dislocates
:12 sec hang in supinated grip
:15 sec cobra stretch
:15 Lying child pose stretch
x2
#
Strength
Power snatch x2 @65%: Every minute x8
**Can be TnG or Singles
**% off 1RM power snatch
–
Weighted strict pull-ups: 5 sets x3 reps **across
**Rest :90 sec between sets
#
Conditioning
AMRAP 15
15/12 cal bike
1 Legless rope climb + 1 Rope climb
15 WBs @20/14
10 burpee slam ball up and over box @20’’ for all **Weight @50/30
–
55+:WBs **modify as needed **60+ @9ft target
Rope climbs w/legs
#
BE Complete
1. Accumulate 3 mins bottom of squat w/KBs in front rack
2. 7-10 mins of stretching/rolling out