MOBILITY/SPECIFIC PREP
S1. Banded Triceps
S2. Dynamic Stretch
STRENGTH
6 Rounds Every 90 secs
6-5-4-3-2-1
Push Jerks
Clean barbell off the ground , Ascend weight as reps descend finishing on a heavy single.
CONDITIONING
PERFORMANCE
EMOM 20
Min 1. 8 Dead Ball Cleans 45/35
Min 2. 16 Alternating DB Hang Clean and Press 22.5/15
Min 3. 16/12 Cal Ski Erg
Min 4. 40m Heavy Sled Push
Min 5. REST
FITNESS
EMOM 20
Min 1. 6 Dead Ball Cleans 35/25
Min 2. 12 Alternating DB Hang Clean and Press
Min 3. 12/9 Cal Ski Erg
Min 4. 40m Heavy Sled Push
Min 5. REST
AKL LADIES
STRENGTH
3 Rounds
8 Back Squats
10 KB SDHP
12 KB Goblet Reverse Lunges (alternating)
CONDITIONING
EMOM 15
Min 1. 8 Ring Rows + 8 DB Push Press
Min 2. 16/12 KB Swings
Min 3. 12/9 Cal Ski Erg
Min 4. 40m Heavy Sled Push
Min 5. REST
MIDLINE
2 Rounds
10 Disc Body Saws
10 Disc Lying Hamstring Curls
30 Disc Mountain Climbers
