Team Fiternity
Prep/Activation
500m row
20 supermans
20 sit-ups
500m row
15 back extensions
15 GHD sit-ups
#
Warm-up
2 Rounds
5 Strict pull-ups
10 Push-ups
10 alt.DB snatches
–
2 Rounds
10 PVC dislocates
10 OHS
5 burpees
#
BB work
5 DLs
5 presses
5 Muscle snatches
x2
#
Mobility
:45 sec Banded OH/shoulder distraction
:30 sec Kneeling dorsiflexion stretch
:30 sec Lying child pose stretch
**Athlete Specific
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Weightlifting
A. Power Snatch + Squat snatch: build to a heavy **no forcing power snatches **does not have to be TnG
**12 mins
–
B. 4-5 Single Squat Snatches @90% of “A”; Perform every 1:30-2 mins
#
Conditioning
For Time **18 min cap
5 Legless Rope climbs @14’ target
30 Box jumps over @24/20
10 DLs @245/163
3 Legless Rope Climbs
20 Box jumps over
8 DLs @275/183
1 Legless rope climb
10 box jumps over
6 DLs @315/203
–
50-54:
Rope Climbs
225/153
245/163
275/183
–
55+:
Rope Climbs: 3-2-1
185/123
205/133
225/153
#
BE Complete
5-7 mins of yoga stretching
3 sets x12-16 Dead bugs
Crossover Symmetry Protocol