MOBILITY/SPECIFIC PREP
M. Wall Couch Stretch (90 secs per side)
SP. Dynamic Lower Body
1 Round
10 Banded Good Mornings
10 Mobility Lunges (5 per side)
10 KB (or not) Alternating Cossack Squats
10 KB Single Leg Deadlifts (5 per side)
10 KB Front Rack Lunges (5 per side)
STRENGTH
PERFORMANCE and FITNESS
Back Squat
Calculate 90 % of your 1RM Back Squat and use that to calculate below weights
3 Reps @ 70%
3 Reps @ 80%
3 Reps or more @ 90%
Perform 3 ramp up sets of 3 reps before hitting the above 3 working sets
Rest 1 min between Ramp up sets and 2 mins between Working sets
CONDITIONING
PERFORMANCE
5 Rounds
Every 3 mins complete
50 Double Under’s
12 Alternating DB Hang Clean and Jerks 22.5/15
12 Alternating Barbell Front Rack Lunges 40/30
FITNESS
5 Rounds
Every 3 mins complete
50 Single Under’s
10 Alternating DB Hang Clean and Press
10 Single Dumbbell Lunges
