Prep
2-3 mins rolling out upper thoracic
1-2 mins rolling out chest
#
Activation
10 Quadruped
10 scap retractions
10 Rings rows w/ 3 sec count down
#
Warm-up
AMRAP 9 @warm-up pace
150m row
7-10 Push-ups
15 Jumping jacks **straight arms
10 lunges
5 PVC Dislocates
10 PVC snatch grip behind the neck strict press
5 burpees
#
BB Work
5 DLs
5 Presses
5 Muscle snatches
:10 sec HS hold
x2
#
Mobility
:60 sec Banded OH/Shoulder distraction stretch
:30 sec Single arm lat/FR stretch on wall x2
:30 sec Prone pec stretch
**Athlete Specific
#
Strength
High Hang Muscle snatches: build to a heavy 3 reps
**Grips allowed
**Ages: 35-54
–
High Hang Power snatches: build to a heavy 3 rep
**Grips allowed
**Ages: 55+
#
Gymnastics
HSPUs:
5-7 strict + 7-10 Kipping: x4 sets
**Rest 3 mins between
–
Opt. 2
Strict HSPUs: 3 sets x(-2) reps
–
Opt. 3
:10-15 sec HS hold + (-2) Kipping HSPUs + :5-:10 sec: x3 sets
**Rest 3:30 between
#
Conditioning
EMOM x6
9 DLs + 6 HPC + 3 S2OH @40% of Max S2OH
–
Rest 4 mins
–
EMOM x10
E:15/12 cal row
O: 15 Burpees over BB
#
BE Complete
DB Bench Press: 3 sets x8 reps w/tempo 3 .3.x.1
DB bent over reverse flies: 3 sets x12 reps
Single arm DB tricep kick backs: 3 sets x8-10 reps
30 PVC Dislocates