Prep
3 min bike @60-70%
3-4 mins of walking Dynamic movement
2 mins @80%
3 mins of running Dynamic movement
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Activation
15 Banded goodmornings
500m row
30 alt banded side steps
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Warm-up
3 Rounds
7 Squat clean thrusters
5 strict pull-ups
3 burpee box jumps
10 DUs
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Mobility
Banded hip flexor and extensor stretch
Lying glute crossover
Seated crossover glute stretch w/rotation
**Athlete Specific
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Strength
Clean grip DL @1” deficit: build to a heavy 3 rep
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Gymnastic
Strict ring dips w/tempo 3.3.x.1: 3 sets x(-2) reps
**Rest 2:30 between sets
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Conditioning
AMRAP 15
50 DUs
3 Box jumps @40/34”
1 Legless Rope Climb
30ft Burpee Broad jump
5 CnJ @185/123 **UB sets is goal; Adjust as needed
**Rest 1 min between Rounds
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50-54:
BB @165/103
Box @30/24
55+:
BB @135/93
Box @24/20”
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BE Complete
Accumulate 3 mins in OHS position bare BB
Lying wall press :20 sec on/:40 sec off x6
Accumulate 3 mins in seated split
Crossover symmetry Protocol