Warm-Up:
– skip series
Dynamic Flex/ Mobility:
– Super Lunge
– Reverse Lunge w/ Twist
– Leg Swing (2 Direction): x8E
– Hip Gate: x8E
– Hurdler: x8E
– PVC Dislocates (2 Hand Positions): x 8E
Specific Prep (with BB): 2 Sets of each (bar, very light load)
– 3 Position Segmented Dead Lift:
– Hang Knee to Hip
– ” ” High Pull
– Power Clean
Olympic/ Strength:
1. Power Clean 6 x 3 @ 80% – Every 2:00
2. Strict Press: 5 x 6 AHAP – Every 2:00
MetCon:
7:00 AMRAP
– 20 S2OH @ 95/65
– 20 Box Jumps 24/20
Recovery:
– 360 Shoulders
– Pec Minor in Rig or on Box
– Supine Wall Squat