MOBILITY/SPECIFIC PREP
M. :60/:60 Banded Hamstring
SP. 1 Round
10 Lying Hamstring March
10 Glute Bridge Banded Pull Aparts
5/5 KB Single Leg RDL
5/5 KB Windmills
STRENGTH
Deadlift
11-9-7-5-3
Ascend in Weight finishing on a heavy set of 3
Rest 90 secs between sets
CONDITIONING (For Time)
PERFORMANCE
10-9-8-7-6-5-4-3-2-1
Hang Power Cleans
2-4-6-8-10-12-14-16-18-20
Wall Balls 9/6
Barbell.
Performance Plus. 70/52.5
Performance. 60/40
Fitness. 45/25
Time Domain. 9:00-13:00
Time Cap. 15:00
RPE. 8/10
Primary Objective Unbroken sets on both movements
Secondary Objective. Hold on resist the urge to break early
MIDLINE
15-12-9
V Snaps
Side Plank Rotations (L)
Side Plank Rotations (R)
