MOBILITY/SPECIFIC PREP
M. Banded Hamstring Stretch (90 secs per side)
SP. Dynamic Lower Body
1 Round
10 Banded Good Mornings (green/purple)
10 Banded Pendlay Rows (red)
10 KB Windmills (5 per side)
10 Lying Hip Extensions (2 second pause at top)
STRENGTH
PERFORMANCE and FITNESS
Deadlift
Calculate 90 % of your 1RM Deadlift 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
CONDITIONING
PERFORMANCE
3 Rounds
90s AMRAP
15/12 Cal Assault Bike
Amrap in remaining time Power Snatch 50/35kg
Rest 90 secs
3 Rounds
90s AMRAP
20/15 Cal Row
Amrap in remaining time HSPU
FITNESS
3 Rounds
90s AMRAP
12/9 Cal Assault Bike
Amrap in remaining time Power Cleans
Rest 90 secs
3 Rounds
90s AMRAP
16/12 Cal Row
Amrap in remaining time Box HSPU
