Prep
1-2 mins rolling out hips flexors
1-2 mins rolling out quads
1-2 mins rolling out upper thoracic
1-2 mins rolling out chest
#
Activation
12 Banded face pulls
12 banded upright pulls
12 banded goodmornings
12 box step ups @20”
x2
#
Warm-up
1k row @warm-up pace
**onto over every minute perform 5 burpees
–
Into,
2 Rounds
5 Close grip push-ups
10 PVC Dislocates
5 PVC OHS
10 alt DB snatches @20/10#
#
Mobility
:45 sec Banded OH/shoulder distraction
:45 sec Banded hip Flex/ext.
:25 sec Prone pec stretch
:25-:30 sec Lying child pose stretch
:30-:45 sec Kneeling dorsiflexion stretch
#
Weightlifting
Muscle Snatch: build to a heavy double for the day
**No more than twelve minutes
#
Weightlifting PT2
Hang Squat Snatches: 5 sets x3 reps @65-70%
**Speed and foot work should be the focus
#
Conditioning
Running Clock
0-5
For Time ** 5 min cap
21-15-9
OHS @115/83
Strict Ring Dips
–
50-54: @105/78
55+:
@95/63
Kipping allowed
–
5-7 Rest Continues
–
@7-12
For Time **5 min cap
15-12-9
Back squat @155/103
60 ‘ Handstand Walk
–
50-54: @135/93
55+: @115/83
60ft Backward Bear crawl
#
BE Complete
3 Rounds **NFT
20 Banded goodmornings
16 Banded backward walk
20 alt Banded side steps
**Rest 2 mins between rounds
Accumulate 3 mins in Weight plank