MOBILITY/SPECIFIC PREP
Mobility
Banded OH Distraction
Straight into
Specific Prep. (Shoulders)
Broomstick Complex
Straight into
KB Shoulder Complex
5 Bottoms Up Strict Press
5 Windmills
5 Hang Snatch
STRENGTH
PERFORMANCE and FITNESS
Push Press
Rest 2 mins between sets (Ascending Weight)
8-8-8-8-8
Week 1, start light check your ego!
Last set should be manageable
CONDITIONING
PERFORMANCE and FITNESS
AMRAP 12
8/6 Cal Airbike
5 Power Cleans + 4 Hang Power Cleans + 3 Push Jerks
40 Double Under’s
8 Burpee Bar Hops
Scale to 60 Single Under’s
BODY ARMOUR
2 Rounds
8 Barbell Romanian Deadlifts
8 Pendlay Rows
8 Glute/Ham Raises
