Prep
1-2 mins rolling out lats
1-2 mins rolling out hip flexors
:20-:30 sec Banded hip Flex/ext.
**https://www.youtube.com/watch?v=I3Jd3on4Bak
:20 sec Banded hip flexor and extensor stretch
**https://www.youtube.com/watch?v=-nlP6iONogo
#
Activation
12 banded DLs
12 banded upright pulls
12 banded face pulls
x2
#
Warm-up
3 min row intervals
Min 1: :40 sec easy/:20 sec hard
Min 2: :30 sec easy/:30 sec hard
Min 3: :20 easy easy/:40 sec hard
–
10 Double DLs **light
10 lunges
10 ring rows
10 air squats
–
2 Rounds
5 DB power cleans **same weight
5 WBs
5 Pull-ups
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Mobility
:20 sec banded front rack stretch +5 contractions (pulling against band) x2
:30 sec Lying hip rotation
**https://www.youtube.com/watch?v=jHGLRV7XxHY
Praying stretch
**https://www.youtube.com/watch?v=aj6DczJTotU
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Weightlifting
Power Clean @60-65%: 2-3 reps TnG; Every :90 sec
x8 sets
**Percentage off 1RM PC
**Speed and footwork
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Gymnastics
Strict HSPUs
10 sets x5 Reps **UB
–
Opt. 2
:10 sec hold + 10 HS shrugs + (-2) kipping HSOUs
–
Opt. 3
6-8 DB strict presses +(2) reps of push-ups w/5 sec count down
x3 sets **Rest as needed
#
AMRAP 12 @80%
100m run
3 Power snatches @135/93
6 HSPUs
9 Box jumps @24/20 **stepping down
–
50-54: @115-135/83-93
–
55+: @95-115/63-83
**adjust box as needed
#
BE Complete
3 Rounds
20 Seated weighted Russian twist
:10 sec L-sit hold
Max Strict T2B
**Rest 2:30 between
100 Banded scap squeezes **NFT