Prep/Activation
2-3 mins rolling out upper thoracic
10 Quadrupeds **each side
1-2 mins rolling out glutes
10-12 Straight legged donkey kicks
1-2 min rolling out chest
10-12 lying chest flies w/DBs
#
Warm-up
4 mins of Dynamic movements @walking pace
–
200m run
–
3 mins of Dynamic movement @running pace
–
2 Rounds
250m row **7 easy pulls/5 hard pulls
5 Strict pulls-ups
10 PVC dislocates
15 PVC OHS
–
BB Work
5 Snatch pulls **from hip
5 Muscle Snatches
5 Behind the neck Push presses **in snatch grip
5 ring dips
–
5 Power snatches
5 Snatch balances
5 ring dips
#
Mobility
:20 sec Cobra stretch
+
: 20 sec Kneeling dorsiflexion stretch
+
:20 sec Lying child pose stretch
x2
:45-:60 sec Banded OH/shoulder distraction
:20 sec Doorway stretch x2
#
Weightlifting
Snatch Pull + Snatch Pull below the knee + Hang snatch above the knee: build to a heavy
(14 mins)
#
Conditioning
For Time
80 KB Swings @53/35
800m run
40 HSPUs
400m run
20 OHS @115/83
200m run
10 slam ball burpee box overs #50/30 **hands allowed to get over box @40” for all
100 DUs
–
55+:
80 KBS
800m run
40 push presses @115/83
40m run
20 Front squats
200m run
10 burpee box overs **hands allowed @40/30
#
BE Complete
Single Leg DLs: 3 sets x7-10 reps **each **DB or KB
Banded adductor pulls 4 sets x12-15 reps
OH weighted sit-ups w/DB: 3 sets x10-15 reps