Warm-Up/ Dynamic Flex
– 3 Air Squat + Speed Ladder + Hurdle x 4
– Knee Hug + Leg Swing Lunge
– Lateral Skip
– Lateral Shuffle & Go
PreHab/ Prep:
1a. Scap Pull Up 2 x 10
1b. Pike Push Up: 2 x 5-8
Strength:
1. 3 Position (pause) Clean Grip Deadlift : 3 x 3 @ 90% – Every 90 sec
2a. Front Rack Walking Lunge: 3 x 8E
2b. Wall Walk + Eccentric Handstand: 3 x 3 + 5 Seconds
MetCon: 10 Min AMRAP
– 3 (squat) Cleans @ 225/ 150 (or 75% of 1RM)
– 10 (5E) SA DB/KB Push Jerk @ Heavy
– 50 Double Unders
Accessory:
1. 400m (200m Each) half-n-half (Front Rack/ Farmers) KB Carry
Recovery:
– 360 Shoulder
– Active Couch Stretch