MOBILITY/SPECIFIC PREP
M. Banded OH Distraction (Light Band/Red)
Specific Prep
20 Banded Pull Aparts (Light Band/Red)
5 KB Bottoms Up Press (R) Straight into
5 KB Windmills (R) straight into
5 KB Hang Snatch (R)
5 KB Bottoms Up Press (L) Straight into
5 KB Windmills (L) straight into
5 KB Hang Snatch (L)
STRENGTH
PERFORMANCE and FITNESS
Push Jerk
2-2-2-2-2
Rest 2 mins between sets (Ascending Weight)
Hit 2 Singles each set. Aim is to build on the 3-3-3-3-3
CONDITIONING
PERFORMANCE
For Time:
30 Double Unders, 10 HSPU
30 Double Unders, 20 KB Swings 24/20
30 Double Unders, 30 KB Goblet Travelling Lunges 24/20
30 Double Unders, 40 Med Ball Sit-Ups 9/6
30 Double Unders, 30 KB Goblet Travelling Lunges 24/20
30 Double Unders, 20 KB Swings 24/20
30 Double Unders, 10 HSPU
FITNESS
For Time:
50 Single Unders, 10 DB Push Press
50 Single Unders, 15 KB Swings
50 Single Unders, 20 KB Goblet Travelling Lunge
50 Single Unders, 30 Med Ball Sit-Ups
50 Single Unders, 20 KB Goblet Travelling Lunge
50 Single Unders, 15 KB Swings
50 Single Unders, 10 DB Push Press
