Prep
2-3 mins rolling out up thoracic
1-2 min rolling out chest
1 min Banded dorsiflexor ankle stretch
#
Activation
15 banded single straight arm lat pulldowns
15 glute bridges
15 banded upright pulls
10 single leg glute bridges **each
#
Warm-up
250m row
5 kang squats
5 inch worms
5 kang squats
–
250m row
10 close grip push-ups
10 air squats
10 ring rows
–
250m row
10 Alt DB snatches
:10 sec ring support hold
10 single arm DB thrusters **5/5
#
Mobility
:60 sec Banded OH/shoulder distraction
:45 sec Lunge w/elbow to floor
:30 sec Kneeling dorsiflexion stretch
:15 sec Lying child pose stretch x3-4 sets
**Followed by athlete specific
#
Weightlifting
Snatch @80%: 5 sets x3 reps **Not TnG
#
Conditioning
AFAP
15-12-9
DB HPC @50/35
DB Thrusters
Strict Ring dips
–
55+:
@35/20
Kipping dips
#
BE Complete
Bent over “Y” + “W” + “T”: 3 sets x10 reps **each
Bent over Snatch grip BB pullbacks: 3 sets x12-15 reps
Plank holds: 3 sets x:45-:60 sec
**Arms locked out grip DBs in supinated grip, feet elevated on med ball
Crossover Symmetry Protocol