MOBILITY/SPECIFIC PREP
M. Lacrosse Ball Glutes
SP. Barbell Prep
OLYMPIC LIFTING
PERFORMANCE and FITNESS
SQUAT CLEAN
On the Minute x 3:
3 Touch and Go Squat Cleans
Rest 1:00
On the Minute x 3:
2 Touch and Go Squat Cleans
Rest 1:00
Every :30 secs x 6 Rounds
1 Squat Cleans
CONDITIONING
PERFORMANCE and FITNESS
EMOM 16
Min 1. 3 Heavy Deadlifts (70-80% 1RM)
Min 2. :40 secs Max Rope Climbs/Up Downs
Min 3. 15/12/9 GHD Situps/ Plate Situps
Min 4. 12/9/6 Cal Airbike
