MOBILITY/SPECIFIC PREP
Mobility. Band Assisted Lats/Chest
Specific Prep. (1 Round)
2 Turkish Get-ups L/R
6 Kneeling Single Arm Shoulder Press L/R
20 Shoulder Taps Straight into
20 Cross Crawlers
20 Lying Hip Extensions
STRENGTH
PERFORMANCE and FITNESS
Push Jerk
3–3-3-3-3
Rest 2 mins between sets (Ascending Weight)
Cycle the 3 reps
CONDITIONING
PERFORMANCE and FITNESS
4 Rounds x AMRAP 3:
4 Alternating Single Arm Devil’s Press 22.5/15
6 Alternating DB Hang Clean and Press 22.5/15
24 Double Under’s (50 Single Skips )
Rest 1 Minute Between Rounds.
