Prep
2-3 mins rolling out upper thoracic
1-2 mins rolling out lats
:40 sec Banded dorsiflexor ankle stretch
#
Activation
10 Quadrupeds
15 Banded upright pulls
10 Quadrupeds
15 Banded face pulls
20 alt. supermans
#
Warm-up
200m row **strapless
5 push-ups +1 Wall walk+10 HS shrugs
10 lunges
15 jumping jacks
–
200m row **strapless
15 jumping jacks
10 knee tucks
5 burpees
–
2 Rounds
7 double DB snatches **light
7 Air squats
7 PVC dislocates
7 OHS
#
Mobility
:40-:60 sec Banded OH/shoulder distraction
:20-:25 sec Prone pec stretch
:30-:40 sec Lunge w/elbow to floor
:20-:30 sec Kneeling dorsiflexion stretch
:60-:75 sec Couch stretch
#
Strength
High Hang Snatch: build to 5RM **hip/thigh
+
Drop set @90%: 1 set x5reps
#
Conditioning
4 Rounds
350m row
30ft KB front rack lunge @70/53
65 DUs
30ft KB front rack lunge
15 GHD sit-ups
**Rest 5 mins between rounds
–
55+:
KB @53/35
50 DUs
10 GHD sit-ups
**Rest 5-7 mins
#
BE Complete
Seated DB Strict Press: 3 sets x8-10 reps
DB chest flies: 3 sets x10-12 reps
Crossover Symmetry Protocol
40-50 PVC Dislocates