Activation
12-15 banded DLs
9-12 Banded upright pulls
6-9 Banded face pulls w/2-3 sec hold
x2
#
Warm-up
3 Rounds
:45 sec row **stroke count low & strap less
**2nd round :30 sec increase pace
**3rd round :15 sec sprint **straps allowed
7-9 close grip push-ups
6 Hang power cleans
7-9 v-ups
6 alt reverse lunge crossovers
#
Mobility
:30 sec pigeon stretch
:15-:20 sec Single arm lat/FR stretch on wall x2 sets
:45-:60 sec Thomas stretch
:12-:15 sec supinated grip hang x2;:10 sec between
**2nd set slightly wider
#
Strength
Snatch Grip DLs: build to a 5 RM for the day
**no forcing weight
**do not sacrifice movement/positioning for weight moved
#
Gymnastics
Weighted Pull-ups: 3-4 sets x3-5 reps **Heacy
–
Wide grip pull-ups: 1 sets x max reps
**go one hand length out from normal grip
#
Conditioning
AMRAP 10 @80%
3 HPC @225/143-53
6 Strict ring dips
9 T2B
12 Lunges **no weight
–
45-49: @205/133
–
55+: @185/113
#
BE Complete
10-12 back extensions w/BB + :15 sec hold after last rep x3 sets; Rest 2-2:30 between
**BB is in back rack position
120’ Narrow snatch grip OH walk x3 sets; Rest 1-2 mins between
5-6 mins lying vertical on foam roller