Prep
500m row **strapless
into,
500m row w/straps
#
Activation
2 Rounds
15 Banded goodmornings
10 single DLs **each
15 Banded upright pulls
#
Warm-up
3 Rounds
5-7 B DLs
5-7 DB Push presses
5 V-ups
10 HS shrugs
#
Mobility
:30 sec Banded hip flexor and extensor stretch
:30 sec Lying glute crossover
:30 sec Prone pec stretch
:30 sec Static lat stretch
**Athlete Specific
#
Strength
Clean Pulls @1” deficit: 5 sets x3 reps
**@100% of Clean
#
Gymnastics
Strict HSPUs: Max reps x2 sets; Rest 3 mins between sets
–
Rest 2 mins
–
HSPUs: 2 sets x(-2) reps
–
Opt. 2
:15 sec HS hold + HSPUS x(-2) reps
x3 sets; Rest 2:30 between sets
–
:15 sec HS hold + 10 HS shrugs +1 Negative HSPUs
x4-5 sets; Rest 2 mins between
#
Conditioning
EMOM x7
9DLs + 6 HPC + 3 S2OH @43% of Max S2OH
–
Rest 4 mins
–
EMOM x12
E: 15/12 Cal row
O: 15 Burpees over BB
#
BE Complete
Strict towel pull-ups: 3 sets x(-2) reps
50 PVC dislocates
100 Banded scap squeezes