Warm-Up/ Dynamic Flex:
– Roll Lat
– Jumping Jacks: 20 sec on/ 10 off x 4
– Lateral Lunge
– Crossover w/ Reach Back
– A Skip x 2
PreHab:
– I, Y, T, W: 2 x 10
– Scap Push Up: 2 x 10
– Bottoms Up KB Carry: 2 x 50 Yards
Olympic Prep: Power Clean Review
Olympic:
1.) Power Clean: 6 x 3 @ 70% (Every 2:00)
2.) Broad Jumps: 4 x 5 (Every 1:00)
MetCon:
13 Min AMRAP:
– 52 Double Unders
– 26 SA-DB (or KB) Alternating Snatch (ground to OH) @ heavy
– 13 T2B
Accessory:
1a. Single Arm DB (no support) Bent Over Row: 3 x 10E
1b. BB Skull Crusher: 3 x 10
Recovery:
– Anchored Thoracic Extension
– Fab Four
– Wall Calf