Prep/Activation
3 Rounds
10 PVC DLs
10 PVC snatch grip high pulls
10 PVC behind the neck strict presses
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Warm-up
2 Rounds
:90 sec row
3 inch worms
100m run
9 Air squats
–
2 Rounds
8 alt DB DLs
8 DB presses **each
8 PVC dislocates
8 PVC OHS
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Mobility
:40 sec Banded dorsiflexor ankle stretch
:60 sec Banded OH/shoulder distraction
:25 sec Single arm lat/FR stretch on wall
:30-:40 sec Pigeon stretch
:30-:40 sec Frog stretch
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Weightlifting
A. Snatch: Every min on the min 1 snatch @80% x12 rounds
**no more than two misses, if so, continue with snatch pulls
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B. Snatch Balance: triples & doubles **can build in weight, but attack as skill exercise
**9 mins
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Conditioning
2 Rounds
25/21 cal row
25 Burpees over rower
–
Rest 5 mins
–
5 Rounds
10 Strict HSPUs
100m KB Farmer Carries @70/53
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55+:
2 Rounds
20/17 cal row
20 burpees over rower
–
Rest 5 mins
–
5 Rounds
10 DB strict presses **@35/20 **modify as needed
100m Farmer carries @70/53 **60+: @53/35
#
BE Complete
Weighted Cossack squats: 4 sets x16-20 reps
Banded adductor pulls; 4 sets x15 reps
7-9 mins of mobility/recovery work