COMPLETE:
(AM)
A. Post general and dynamic / activation warmup:
3 rds @60-70 and 80%
21 cal bike
15 t2b
21 wall balls
15 box jumps (step down)
21 russian kb swings 53/35
15 burpees
+
500m Row x 4; rest 2:30 between; building intensity with each intervel
B. OHS; climb to heavy double
+ Power Snatch + 3 OHS at 75% of max power snatch
C. Hang Clean x 2 + 1 Push Jerk; 4 singles at 70-77% of max clean and jerk
/
(PM)
A. EMOM x 15
Min 1: 10 c2b Pullups
Min 2: 12 alt DB Box Step ups 5035’s to 24/20″
Min 3: 25′ HS walk
B. 15 min on bike
:35 hard
:25 easy
+
Banded Single Arm Rows x 15 rep x 4 sets
Banded Rear Scap squeezes 15 x 4 sets
Reverse Hyper 4 sets of 20 reps at 20-25% of back squat
Lateral side lunges or step ups at tempo; for PT type work, controlled at 6/ each side x 4 sets
Single Leg Straight leg deadlifts to defiict; 6 each side x 3 sets at tempo
Superset: 1 min weighted plank + 10 russian twists + 10 ghd situps x 3 rds
Crossover symmetry