THURSDAY

Warm-Up 3 Part Warm-Up ( 15:00 minutes)

Bodyheat

400m Run

Into..

Mobility

1:00/1:00 minute Active Scorpion Stretch

:30/:30 seconds Sampson Stretch + Tall Kneeling Hamstring Stretch

1:00 minute Alternating Active Pigeon Stretch

Into..

Stability + Activation

2 Sets, For Quality

10 Bradford Press with Lockout

10 Sumo Stance Barbell Good Mornings

:30 second Dead-Bug Alternating Heel Taps

15/15 second Pause Bird Dog Hold

Strength 

Sumo Deadlifts

Every 2:00 minutes, 5 Sets

Set 1: 7 Reps 

Set 2: 6 Reps 

Set 3: 5 Reps 

Set 4: 4 Reps 

Set 5: 3 Reps 

Loads: Starting @ 60% and increase by feel today and end with 3 Reps round 8 RPE

"Blast Off” For Time

Fitness

15/12 Cal

13/9 Cal

11/7 Cal

Performance

20/17 Cal Machine

20 Hang Clean and Jerk

17/14 Cal Machine

20 Hang Clean and Jerk

15/12 Cal Machine

Load: 42.5/30kg

Time Domain: 7:00-11:00 minutes

Time Cap: 15:00 minutes