Prep
2-3 mins rolling out upper thoracic
1-2 mins rolling out hip flexors
:35-:45 sec Banded dorsiflexor ankle stretch
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Activation
10 single straight arm lat pulldowns
10 Banded good morning
10 alt banded side steps
10 banded face pulls
x2
#
Warm-up
2 Rounds
:30 sec row + :15 sec of hard pulls
3 inch worms
6 push-ups w/downward dog
9 hang scap squeezes
x2
–
BB Work
5 BB snatch high pulls
5 Back rack snatch grip push presses
5 knee to chest
10 Jumping jacks **straight arms
x2
#
Mobility
:40-:60 sec Banded OH/shoulder distraction
:15-:25 sec Single arm lat/FR stretch on wall x2
:40-:60 sec Frog stretch
Athlete specific
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Strength
Muscle Snatch: build to a heavy 5 rep **not a max, No forcing anything
**12 mins **No longer
#
Weightlifting
Snatch Grip DL: build to a heavy 8 rep for the day
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Conditioning
AMRAP 10
10 T2B
10 Box jumps @30/24’’
–
55+: BJs @24/20
#
BE Complete
Cossack squats: 3-4 sets x12-16 reps **total
Weighted sorenson hold: Accumulate 4 mins
:90 sec -2 mins in couch stertch
:60 sec in pigeon stretch
:90 sec in thomas stretch