Week 2 of testing cont.
Prep
2-3 mins mashing upper thoracic
1-2 min lightly rolling chest
:30-:40 sec Banded dorsiflexor ankle stretch
:20-:30 sec Banded hip flexor and extensor stretch
#
Warm-up
2 min bike @70%
500m row **strapless
–
3 Rounds
3-5 strict pull-ups
7 push-ups **change hand positioning every rep
9 air squats
–
2 Rounds
10 hang KB snatches **5/5
8 swinging kips on rig
6 dips
4 muscle snatches
2 OHS w/4 sec pause @bottom
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Mobility
:40-:60 sec Banded OH/shoulder distraction
:40-:60 sec banded front rack stertch
:45 sec Banded hip Flex/ext.
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Weightlifting
Snatch: build to 1 RM for the day
+
4 single reps @70% of above w/pause in your catch
#
Conditioning
Master Qualifier WOD 2
4 Rounds **15 min cap
25 C2B
5 Cleans @245/170
–
55+:
4 Rounds
25 Pull-ups
5 Cleans @155/105
#
BE Complete
1. 40ft KB front rack + OH walk
1 side in front rack position while other is over head; Rest :30 sec switch sides
x3 sets; Rest :90 sec – 2mins between sets
**During rest perform 10-12 PVC dislocates
2. 5-6 mins lying vertical on foam roller