Prep
2-3 mins rolling out upper thoracic **single or double lax ball
:30 sec Banded dorsiflexor ankle stretch
:30 sec Banded hip flexor and extensor stretch
12 shoulder rotations **both forward & backwards
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Activation
10 Banded DLs
10 Banded upright pulls
10 alt Banded side steps
x2
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Warm-up/Mobility
2 Rounds
300m row
20 alt. supermans
:10 sec cobra stretch
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2 Rounds
10 hard/sprint pulls on rower
2 lunges w/:15 sec elbow to the floor hold
10 air squats
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2 Rounds
7-10 knee tucks
5 push-ups w/downward dog
10 PVC dislocates
:20 sec pigeon stretch
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BB Work
5 Snatch grip DLs
5 Snatch high pulls **from hip
5 Muscle snatches
5 OHS
:20 sec Kneeling dorsiflexion stretch
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Weightlifting
A. Snatch: build to 1RM
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B. Snatch balance: triple & doubles building **speed, footwork, positioning is focus
**12 mins
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Conditioning
AMRAP 5
Ladder: 1.2.3.4.etc
S2OH @185/123
12 pistols **Pistol reps remain the same
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45-54: @155/103
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55+: 125/108
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BE Complete
Tabata style Push-ups- :15 sec on/:15 sec off x8
**Every rounds change hands and arm positioning. Get creative
Sorensen hold + 8-10 Double DB rows (in hold): x3-4 sets
Crossover Symmetry Protocol **pause in contraction position when performing