Prep/Mobility
300m row
:30 sec hold Thread the needle stretch x2
300m row
:30 sec Lunge w/elbow to the floor
:30 sec pigeon stretch
300m row
:30 sec Child pose stretch
:30 sec off center to left Child pose stretch
:30 off center to right Child pose stretch
#
Warm-up
3 Rounds
10 Alt. DB single DLs
8 Air squats
6 Alt. DB Hang snatches
4 T2B
–
2 Rounds
10 PVC Dislocates
5-7 Strict ring pull-ups
7-10 push-ups w/downward dog
5 Box Jumps **stepping down
#
Add Mobility
**Athlete specific
#
Weightlifting
Every :90 sec
20 DUs + 1 Snatch **Starting @60%
**Build to a heavy for the day.
**No more than two misses
#
Gymnastics
6-8 Toes to Rings + 2-4 MUs + 2-4 Ring dips x3-4 sets
**Rest 3 mins between
–
Opt 2.
6-8 T2B + 6-8 C2B + 6-8 Ring dips x3-4 sets
**Rest same as above
–
Opt. 3
EMOM x12
E: Alt between 6-8 T2B & C2B; Every other round
O: Alt. between 6-8 Ring dips
#
Conditioning
Repeats
150m row
10 DB thrusters @50/35
15 burpees
10 DB Box step overs @24/20”
150m row
x4 ;**Rest 2:1
–
55+:
DB @35/20
Box @20” **all
x3 sets
#
BE Complete
Recovery Work
15-20 mins of stretch & positional work