WU: 3 rounds
10 scap pull ups
10 OH scap presses
5 get ups
Oly: 15 min to heavy Jerk single
S/S: 3 rounds
10 Seated Dumbbell press (HAP)
10 Supermans
Cond: 5 Rounds FT
5 Strict Pull ups
10 Push ups
15 Air Squats
Technique and Recovery
Skill
Pull up progressions
Mobility
30 Front stroke
30 Back stroke
12 – 4 way rotator cuff
2 x 50 banded shoulder extentions
12 – 4 way ankle mobility
Open Gym
WU: 3 rounds w/bar
10 SDLHP
10 Push Press
10 Front Squat
Oly: 15min to work to a heavy Clean single
S/S: N/A
Cond: AMRAP 25
5 Hang Squat Cleans
4 TTB
3 HSPU
20 DU/50 SU
1 Burpee
RX 115/75, TTB, HSPU, DU
S1 95/55, V-ups, Push ups, SU
S2 75/35, V-ups, Push ups, SU
WU: 5 Mins DU work
Oly: 20 Snatches w/bar (no thinking)
S/S: 4 rounds
10 DB Lunges (HAP)
10 OH side bends (w/bar if possible)
Cond: For Time
100 Burpees
15min time cap
WU: 20 Cleans (Cycling, no thinking)
Oly: Split Jerks
7×3 @ 50% of 1rm
S/S: N/A
Cond: For Time
10-1
STOH
SDLHP
RX 95/65
S1 75/45
S2 55/35
Recovery
WU: 50 Jumping Jacks
Mobility: 1 min each
Lower Body
1) Hamstring pulls
2) L/R torsion
3) L stacked hip stretch
4) R stacked hip stretch
5) L Pigeon
6) R Pigeon
7) L Greatest stretch
8) R Greatest stretch
9) Up dog
10) Down dog
11) L Upper/Lower calf
12) R Upper/Lower calf
Upper Body
1) Y-Stretch
2) L/R tri
3) Back Pull
Open Gym
WU: 3 rounds
10 hollow/arch swings
10 burpees
Oly: Cleans
7×3 @ 50% of 1rm
S/S: 4×10 BTN strict press (HAP)
Cond: AMRAP 5 (1 min on, 30s rest)
1) Row for Cals
2) KB swings 53/35#
3) Bar MU
4) Turkish get ups 50/30#
5) Rolling box jumps 24/20”
Scale – lighter weights, lower boxes
WU: Core tabata
Oly: 20 snatches with bar (no thinking)
S/S: HS walks (partner helps with pvc)
Cond: For Time
30-20-10
DB OH Lunges
Pull ups
RX 50/35
S1 35/25
S2 25/20
