MOBILITY/SPECIFIC PREP
M. Banded Hamstring
SP. 1 Round
10 Banded Good Mornings
10 Banded Pull Aparts
10 Banded Rows
10 Lying Hip Extensions
STRENGTH (LINEAR WK 1)
Deadlift
11-9-7-5-3
Ascend in Weight finishing on a heavy set of 3
Rest 90 secs between sets
CONDITIONING (TIME)
PERFORMANCE
10 Rounds
1 Power Snatch 50/35
2 Overhead Squats 50/35
10 Wall Balls 9/6
10 KB Swings 24/20
FITNESS
8 Rounds
1 Power Clean
2 Front Squats
10 Wall Balls 6/4
10 KB Swings
