Prep
2-3 mins rolling upper thoracic **single or double lax ball
1-2 mins rolling out hip flexors
#
Activation
16 alt banded side steps
10 banded goodmorings
10 hanging scap squeezes
8 lying banded hip flexor pulls **each
**https://www.youtube.com/watch?v=drh1C9wVVYI
x2
#
Warm-up
300m row **damper @10 **stroke count low **strapless
10 kang squats
5 strict pull-ups + :10 sec hang
x2
–
20 Jumping jacks **straight arms
10 alt DB snatches
x2
–
BB Work
7 Muscle snatches
5 power snatches **from hip
10-12 PVC disloacets
#
Banded OH/shoulder distraction
**https://www.youtube.com/watch?v=-cUJpz5aGCI
Prone pec stretch
**https://www.youtube.com/watch?v=tatrv67rou8
Seated crossover glute stretch w/rotation
**https://www.youtube.com/watch?v=qOK8_ZLnpIo
Lying glute crossover
**https://www.youtube.com/watch?v=EDkAaOvLSlA
#
Weightlifting
Power Snatches @60%:
20 DUs + 2 Power Snatches TnG
Every :90 sec x10 sets
**Percentage is most recent 1RM snatch
#
Conditioning
For Time
60 WBs @20/14
30 KB swings @53/35
60 WBs
30 Pull-ups
60/50 cal bike
–
55+:
For Time
45 WBs @20/14 **60+: modify # as needed to 9ft target
30 KB swings @35/26
45 WBs
30 Pull-ups
45/36 Cal bike
#
BE Complete
200m sled drag **no weight
Weighted standing oblique crunches:3 sets x12-15 reps **each side
7-10 mins of recovery/stretching work