Prep
2-3 min bike
1-2 mins rolling out glutes
1-2 mins rolling out hip flexors
#
Activation/Warm-up
2 Rounds
10/7 Cal bike
100m run
10 air squats
10 alt DB single arm DLs
10 Single arm DB presses
–
2 Rounds
10 Banded goodmornings
10 OH DB lunges **5/5
10 BB bent over rows
#
Mobility
:30-:45 sec Seated crossover glute stretch w/rotation
:30 sec Pigeon Stretch
:30 sec Doorway stretch
:20 sec Static lat stretch
:30 sec Kneeling dorsiflexion stretch
:30 sec Lying child pose stretch
#
Weightlifting
Clean Pull + Below the knee pull + Hang Power Clean:
Building in weight
**15 mins
#
Strength
Clean Grip DL @1’’ Deficit: build to a heavy 3 rep
**Standing up as if you were going to actually Clean
**Straps Allowed
**12 mins
#
Conditioning
12 C2B
45 DUs
6 Hang Squat snatches @135/93
12/9 Cal Bike
x4 Rounds; Rest 4-5 mins between
–
45-54: @115/83
–
55-59: @100/68
–
60+: CnJs @100/68
#
BE Complete
Crossover Symmetry Protocol
Reverse Hyper: 3 sets x25 Reps @20% of most recent 1RM BS
+
30 alt banded side steps
+
15 banded adductors x3 sets
**Rest as needed between supersets
Recovery Work