MOBILITY/SPECIFIC PREP
M.
Lacrosse Ball Shoulders (90 secs per side)
SP.
2 Rounds (with a light KB)
5 KB Hang Snatch (R)
5 KB Strict Press (R)
5 KB Windmills (R)
5 KB Hang Snatch (L)
5 KB Strict Press (L)
5 KB Windmills (L)
STRENGTH
Strict Press
1 x 8 @ 70%
2 x 6 @ 70%
3 x 4 @ 77%
Rest 2 mins between sets
Percentages based off 1RM Strict Press
CONDITONING
PERFORMANCE and FITNESS
For Time:
200m Run 20 DB Hang C&J 22.5/15
200m Run 20 KB Swings 24/20
200m Run 20 MB Sit-ups 9/6
200m Run 10 Single DB Devils Press 22.5/15
200m Run 20 MB Sit-ups 9/6
200m Run 20 KB Swings 24/20
200m Run 20 DB Hang C&J 22.5/15
