MOBILITY/SPECIFIC PREP
M. Lacrosse Ball Shoulders (90 secs per side)
SP. 1 Round
5 Walkout Pushups
5 KB Windmills per arm
10 KB Single Arm Strict Press per arm
20 Shoulder Taps
30 Crawlers
STRENGTH
PERFORMANCE and FITNESS
Strict Press
2 x 10 @ 60%
2 x 8 @ 65%
1 x 6 @ 67%
Rest 2 mins between sets
CONDITONING
PERFORMANCE
For Time
50 DU 20 Lateral Burpees Over DB 20 DB Hang Clean and Jerk
50 DU 18 Lateral Burpees Over DB 18 DB Hang Clean and Jerk
50 DU 16 Lateral Burpees Over DB 16 DB Hang Clean and Jerk
50 DU 14 Lateral Burpees Over DB 14 DB Hang Clean and Jerk
50 DU 12 Lateral Burpees Over DB 12 DB Hang Clean and Jerk
FITNESS
For Time
50 SU 18 Burpees 18 DB Hang Clean and Press
50 SU 16 Burpees 16 DB Hang Clean and Press
50 SU 14 Burpees 14 DB Hang Clean and Press
50 SU 12 Burpees 12 DB Hang Clean and Press
50 SU 10 Burpees 10 DB Hang Clean and Press
MIDLINE
2-3 Sets (Time Dependent)
:40 secs KB Front Rack Hold
(2 KB’s Elbows same height as shoulders)
15m Disc Drag or Disc Knee Tucks
