Prep
1-2 mins rolling out triceps
2-3 mins rolling out lats/arm pit
#
Activation
12 reps Single banded straight arm lat pulldowns
12 reps Banded face pulls
20 calve raises
x2
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Warm-up
2 Rounds
150m row **strapless
7 ring rows
14 Jumping jacks’
7 air squats
–
2 Rounds
150m row **w/straps
3 strict pull-ups w/3 sec decent
6 Double KB power cleans **light 26/16
6 Double KB front squats
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Mobility
:40-:60 sec Banded Front rack
:60-:90 sec Thomas stretch
:15 sec Supinated hang x2 **Rest :10 sec
:20 sec Frog stretch x2 **Rest :10 sec
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Strength
High Hang Clean: build to a 5RM **hip/thigh
+
Drop set @90%: 2 set x5 reps
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Conditioning
AMRAP 12 @80%
4 Strict pull-ups
8 Box jumps @30//24 **stepping down
12 WBs @20/14
–
55+:
Box @24/20’’
–
60+:
WBs: weighted as needed @9ft target
#
BE Complete
RDLs: 3 sets x10 reps @35-40% of !RM DL
Single arm DB rows: 4 sets x6-8 reps **heavy
Bent over DB back shrugs: 3 sets x12-15 reps **Heavy