MOBILITY/SPECIFIC PREP
M. Banded OH Distraction (red band)
SP. 1 Round
2 Turkish Get-Up (L)
5 KB Hang Snatch (L)
5 KB Strict Press (L)
5 KB Windmills (L)
Then complete all movements in the Right Hand
STRENGTH
PERFORMANCE and FITNESS
Strict Press
Calculate 90 % of your 1RM Strict Press and use that to calculate below weights
5. Reps @ 75%
3 Reps @ 85%
1+ Reps @ 95%
Perform 3 ramp up sets of 5 reps before hitting your 3 working sets
Rest 1 min between Ramp up sets and 2 mins between Working sets
CONDITIONING
(PARTNER CHIPPER)
PERFORMANCE and FITNESS
2 Rounds (20 min time cap)
10 Rope Climbs (x2 Rope Up Downs)
20 Hang Power Snatch 50/35 (Hang Power Cleans)
30 Burpee Box Jump Overs (Step-Overs)
40 DB Hang Clean and Jerks 22.5/15
50 Pull-Ups (Ring Rows)
