MOBILITY/SPECIFIC PREP
M. Banded OH Distraction
SP. Dynamic Primer
STRENGTH
PERFORMANCE and FITNESS
Strict Press
Calculate 95 % of your 1RM Strict Press and use that to calculate below weights
3 Reps @ 70%
3 Reps @ 80%
3 Reps or more @ 90%
Perform 3 ramp up sets of 3 reps before hitting the above 3 working sets
Rest 1 min between Ramp up sets and 2 mins between Working sets
CONDITONING
PERFORMANCE
AMRAP 16
16 Wall Balls
8 T2B
16 DB Hang Clean and Jerk 22.5/15
8 Power Snatch 50/35
FITNESS
Power Cleans
