MOBILITY/SPECIFIC PREP
M. (90 secs per side)
Lacrosse Ball Shoulders and Scapula
SP. Broomstick Complex
OLYMPIC LIFTING
PERFORMANCE and FITNESS
Clean Pull Complex
On the 1:30 x 5 Sets
1 Pausing Clean Deadlift (below knee, mid thigh)
1 Tempo Clean Pull (5 secs up 5 secs down)
1 Clean Pull
1 Hang Power Clean
FOUNDATIONS
EMOM 9
Min 1. 10 Deadlifts
Min 2. 10 KB Travelling Lunges
Min 3. 10 Lying T2B
CONDITONING
PERFORMANCE and FITNESS
AMRAP 15
30 Double-Unders, 300/200m Row
30 Double-Unders, 4 Rounds of “The Chief”
1 Round of “The Chief”:
3 Power Cleans 60/40
6 Push-Ups
9 Air Squats
FOUNDATIONS
AMRAP 15
30 Single-Unders, 300/200m Row
30 Single-Unders, 4 Rounds of “X”
1 Rounds of “X”:
6 Ring Rows
6 Push-Ups
6 KB Thrusters
