Prep
1-2 mins rolling out chest
1-2 mins rolling out hip flexors
1-2 mins rolling out glutes
1-2 mins mash traps
#
Activation
3 min bike:
1 min leg & arms
1min arms only
1 min legs & arms
–
10 goodmornings BW
10 glute bridges
10 single leg glute bridges **each
–
10 hollow rocks +:5 sec hollow hold x2
#
Warm-up
20 DB snatches **light weight **swap every 5 reps
10 KB swings **hips and legs only
5 box jumps
5 slam balls
x2
#
Mobility
:45 sec Banded OH/shoulder distraction
:30 sec Thoracic/Lat w/PVC
:20 sec Cobra stretch x2
:30 sec Thomas stretch x2
#
Weightlifting
Split Jerk: build to a 5 RM for the day
+
Drop set @80%: x5reps
#
Weightlifting Pt. 2
Jerk Drives @80-90% of Front squat
#
Conditioning
For Time
15 GHD sit-ups
30/25 cal AB
9 Power Cleans @205/
15 GHD sit-ups
20/16 cal AB
7 Power Cleans @225/153
15 GHD sit-ups
10/8 cal AB
5 Power Cleans @245/163
–
55+:
12 GHD sit-ups
9 @185/123
7 @205/133
5 @225/143-153
#
BE Complete
20 box step ups @20’’ x3 sets **total reps
20 lateral box step & over x3 sets **total reps
12 rep “A” “T” “Y” **each **light weight if possible
Crossover Symmetry Protocol