Warmup:
5 min smooth machine of choice
5 min of :25 hard / :25 easy
8-10 minutes of lacrosse ball / foam roll / band stretching to areas of issues for workouts ; athlete specific
+
2 rds
10 single arm db deadlifts
(each side)
10 hang db muscle clean
10 strict press
10 hang scap squeezes
+
3 rds
5 muscle cleans
5 strict pull-ups
5 burpees step down step up
into,
Thruster warmup to weight along with building out c2b cyclical work to warmup. Use :15 bike sprints supersets to get systems ready for workout. Warmup double unders and end with :30 hard bike into 3 min coast. Then, get clock ready and attack workout.
AM:
21-15-9
100 double unders
thrusters 135/93
C2b pull-ups
Bar facing burpees
PM:
A. Power Snatch tng 3.2.1 cluster
Starting 60%. Ascending every 3 minutes x 6 sets
B. Clean Pull 6 x 3 @90-105% from blocks @knee
C. Bike
5 min max calories
5 min coasting
X 2
BECOMPLETE:
- Single arm ring row x 8/ each side x 4 sets
- Single Arm banded face pull x 12 x 4 sets each side
- Ghd back extension 3 x 20
- Russian twist w/ kb. 2 x 20 alt
- Single arm single leg Kb deadlift. At tempo , assistant work weight + Pace
- Banded side step ups x 6/ each side x 3 sets
- 3 rds of, 10 scap push-ups, 20 bands tricep extensions , 30 banded scap squeezes , 4 alt
- Crossover symmetry Protocol