MOBILITY/SPECIFIC PREP
M. Banded Lats (90 secs per side)
SP. 1 Round
1 min HS Hold
10 Shoulder Circles (clockwise)
10 Shoulder Circles (anti-clockwise)
5 Walkout Pushups (2 pushups at the bottom)
8 Strict KB Shoulder Press (each arm)
STRENGTH
PERFORMANCE
Strict Press
2 x 8 @ 75%
2 x 6 @ 82%
1 x 4 @ 87%
Rest 2 mins between rounds
CONDITIONING
PERFORMANCE
For Time:
Toes to Bar
1-2-3-4-5-6-7-8-9-10
Hang Power Cleans 50/35
10–9-8-7-6-5-4-3-2-1
After each set 5/3 HR Pushups
MIDLINE
15-12-9
Plate Situps
Plate Lying Leg Raises
