Prep/Activation
1-2 mins roll out chest
12-16 swinging arm crossovers
16-20 alt. walking calf raises
12-16 arm swings hips to OH
16-20 alt super mans
12-16 glute bridges
#
Warm-up
2 Rounds
300m row
15 Jumping jacks
5 push-ups
5 Strict pul-ups
:10 sec HS hold + 5 HS shrugs
100m run
#
BB Work
7 DLs
5 bent over rows
3 power cleans
x3 Rnds **add weight
#
Mobility
:45 sec Banded front rack stretch
:20-:30 sec Single arm Wall shoulder
:30 sec Doorway stretch
:20 sec Behind back internal rotation stretch **w/PVC x2
#
Weightlifting
Power Clean: x2 reps **TnG @70%
x10 sets ;Every minute
#
Gymnastics
EMOM x12
O: 20 DUs + 1 legless rope climb
E: 6-8 strict HSPUs @deficit for those who can
–
Opt. 2
O: 20 DUs +4-6 strict Towel pull-ups
E: 5-7 HSPUs + 5 sec hold + 1 negative
–
Opt. 3
O: 20 DUs +1 rope climb
E: 5-6 DB strict presses + 6-8 Push-ups
#
Conditioning
AMRAP 18
400m row
200m run
100ft Yoke walk **50ft increments
**Can perform BB front rack walk; have two racks at both ends
–
55+:
100ft Front KB walk **heavy
#
BE Complete
Banded hammer curls: 12-15 reps
+
Banded tricep extensions: 12-15 reps
x3 sets
Single arm bent over rows: 3 sets x6-8 reps w/pause @top
Crossover Symmetry Protocol