complete:
AM / MONO:
Bike
3 min @70%
2 min @80%
1 min @50%
2 min @80%
3 min @70%
10 min Ruck / Weighted Walk
x 2
Warmup:
5 min bike at 50-70%
3 min run – working stride
5 min bike :30 hard / :30 easy
+
3 rds
10 hang scap squeezes (chin-up grip)
10 alt db clean and press
:10 hs hold
10 single leg step ups (each leg)
+
2 rds
30’ inch worms
30’ light weighted lunge
15 banded good mornings
15 banded side steps each direction
+
3 rds
:15 bike sprint
5 box jumps step down (increasing height each round)
Into,
Mobility needed per athlete for for snatch and OH position
Barbell work / Prime
Weightlifting :
A. Hang Power Snatch 5 sets of 3 heavy
B. Push Press : heavy 5 rep in <15 min
C. Back Squat: 4RM with 4 second pause in hole each rep
Conditioning:
A. 12-9-6-9-12
Deadlifts 335/223
bar facing burpees
+
14 min bike
:30 @70-80% / :30 coast legs only
Becomplete:
- Reverse hyper 3 x 30
- Db seated bent over rear flys 4 x 15
- Banded single leg quad extensions x 15-20 each side x 3/4 sets
- Kb windmill 4 sets of 6/ each side
+
15-20 min of positional mobility