Lucky 7

Warm Up/Mobility
Pre Class Mobility (Banded 7’s & Hip)
1. Crossover Symmetry Activation
OR Banded 7s – perform 7 reps of each movement
7 Banded Pull aparts
7 Diagonal Pulls R
7 Diagonal Pulls L
7 Behind the Neck Press
7 Elbow tucked in ribs Pull apart
7 Shoulder Presses
7 Lat Pull Downs

2. Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

Warm-up
Warm-up
3 Rounds
1:00 Erg of Choice
7 single arm russian dumbbell swings (moderate) (each side)
7 single arm dumbbell presses (moderate) (each side)
0:20 wall facing Handstand hold

Metcon
7:00 Time Cap Each Set
4-5 Optimal
Metcon (Time)
3 Sets:
20 Hang Dumbbell Snatches (50/35)
20/16 Calorie Bike or 28/22 Cal Row
20 Hang Dumbbell Clean and Jerks (50/35)
5 Wall Walks
-rest 1:1 b/t sets-

Strength
Power Snatch (5×1)
Keep Light – Deload Week
Snatch (3×1)
1 Snatch @ 80% 1RM Snatch (8/10 RPE)
1 Snatch @ 85% 1RM Snatch (8.5/10 RPE)
1 Snatch @ 85% 1 RM Snatch (8.5/10 RPE)
Front Squat (5×1 @ 100-105% of RM Clean)

Finisher
Metcon
3 Sets:
10 Dumbbell Single Leg RDL (Each Side)
10 Dumbbell Single Arm Shoulder to Overhead (Each Side)
10 Cat Cow Exercises

Post Workout Mobility
3:00 Child’s Pose

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