Prep/Activation
1-2 mins rolling out hip flexors
10 Glute bridges
1-2 mins rolling out glutes
10 Glute bridges
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Warm-up
500m row
–
2 Rounds
20 Mountain climbers
15 air squats
10 DLs
5 Muscles snatches
–
500m row
–
BB Work
5 HPC
5 Back rack forward elbow rotations
5 Goodmorings
5 Back squats
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Mobility
:45 sec Banded Front rack stretch
:30 sec Single arm lat/FR stretch on wall
:45 sec Frog stretch
:30 sec Lunge w/elbow to floor
:45 sec Couch stretch
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Weightlifting
Hang Power Clean: build to a heavy 5 rep TnG
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Strength
Back Squat @70%: x3 reps; Every :90 sec
x8 sets total
**Standing up with power, being explosive. Do Not drop down with speed trying get a bounce. Stand up on your own as much as possible
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Conditioning
AMRAP 16
12/9 Cal bike
9 WBs @20/14
7 Power Snatches @95/63
50 DUs
**Rest 1 min between rounds
–
55+: BB @75/53
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BE Complete
Double Bent over DB rows: 3 sets x12-15 reps
Banded tricep extension: 3 sets x15 reps
Every :90 sec perform:
12 HS shrugs + :12 HS hold
x5