Prep/Activation
12 reps Scap retractions
12 reps Straight legged donkey kicks
12 reps Banded upright pulls
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Warm-up
30/25 cal bike
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AMRAP
100m run
5 push-ups
10 air squats
15 banded DLs
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BB Work
7 DLs
7 strict Presses
5 power cleans
5 push presses
3 squat cleans
3 push jerks
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2 clock practicing HS walks/being on hands
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Mobility
:45 sec Banded front rack stretch
:25 sec Single arm Wall shoulder
:30-:40 sec Lunge w/elbow to floor
:60 sec Couch stretch
**Athlete specific
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Weightlifting
Clean + Push Jerk: build to a heavy for the day
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Strength
Clean grip DLs: 4 sets x3 reps **TnG @100% of 1RM clean
**take off & standing as you would if clean
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Conditioning
For Time
800m run
40 HSPUs
40/36 Cal row
80 WBs @20/14
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55+:
40 Push presses @75/53
WBs **modify weight as needed (60+: 9ft target)
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BE Complete
Alt. Reverse lunge crossover: 3-4 sets x12-16 reps **weighted if possible
12 Quadruped ext/rot. x3 sets
Serratus wall slides with foam roller w/band 3 sets x12-15 reps