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WLA. 2 tng power snatch + 2 ohs + hang power snatch + ohs ; climb to heavy in complex in 18 min Conditioning:A. 5 rds20 Alt hang db snatch 55/4050m heavy sled push18 cal skiRest 3 min btwn B. Bike20 min of :30 hard / :30 easy BECOMPLETE:
Prep 1-2 mins rolling out hip flexors 1-2 mins rolling out glutes 1-2 mins rolling our scaps 1-2 mins rolling out lats # Activation 15 banded goodmornings 12 alt banded side steps 9 scap retractions 6 Quadrupeds **each x2 # Warm-up 2-3 Rounds 250m row 5 Clean pulls 5 hang power cleans 5 Push-ups w/downward …
Get outside! Prep/Actiavtion 3 min bike @60% – 3-4 mins of dynamic movement @walking pace – 3 min bike: :30 sec @80% :30 sec coasting – 3 mins of Dynamic movement @running pace # Warm-up 2 Rounds 5 kang squats 7 hanging scap squuezes 9 Jumping jacks **straight arms – 2 Rounds 5 jumping …
Prep 3 min bike @60-70% 3-4 mins of walking Dynamic movement 2 mins @80% 3 mins of running Dynamic movement # Activation 15 Banded goodmornings 500m row 30 alt banded side steps # Warm-up 3 Rounds 7 Squat clean thrusters 5 strict pull-ups 3 burpee box jumps 10 DUs # Mobility Banded hip flexor …
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 …
Rest Day!
Prep/Activation :30 sec rolling out chest **each 10 PVC strict presses :30 sec rolling out lats **each side 10 PVC strict presses :30 sec rolling outcast 5 Strict presses behind the neck :30 sec rolling out chest 5 behind the neck strict presses # Warm-up 2 min bike @60% – 10 Ring rows 20 …
