200 M Run
25 Single Unders
5 Barbell Thrusters
Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle Clean – "STRONG TURNOVER"
Tall Power Clean – "PULL UNDER", 2", 4", 6"
Tall Clean – "PULL UNDER"
Barbell
3 of each
High Hang Clean (squat)
Low Hang Clean
Clean
50 Double Unders
30 Air Squats
20 AbMat Situps
10 Clusters (95/65)
10 Windmills (Each Side)
10 Bulgarian Split Squats (Each Side)
10 Bent Over Dumbbell Rows (Each Side)
5 sets: 6-8 reps.
Increase weight across reps. Works towards moderate/heavy sets. Avoid contact with the floor between reps.
*Focus: Strong contraction of the back/pulling back with the elbow not the hands. Barbell should come to the hips/lower abdomen. Use a thumbless grip to focus on back engagement
Double DB Prone Row
4 sets: 10-12 reps; increasing weight across sets.
Set a bench on two boxes to give the athlete enough room to completely extend the arms without contacting the floor. Lay face down on the bench.
*Focus: Strong contraction of the back. Chest can slightly raise off the bench but utilize the bench to stabilize the torso and minimize the amount of momentum assistance from the torso during the pull.
Barbell 21’s 3 sets:
7 reps from waist to parallel, 7 reps from top of rep to parallel, 7 reps full range of motion.
Keep weight on the light to moderate side
*Focus: Quality over quantity
1:30 Pigeon Stretch (R/L)
2:00 Pancake Stretch
AMRAP 3 Minutes
20 Bench Press (155/105)
Max Distance Calorie Row
-Rest 1 Minute b/t sets-
3x (600m easy, 60sec rest)
-Directly Into-
400m moderate, 100m walk
300m fast, 200m walk,
200m faster, 300m walk,
400m fastest, 400m walk