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GENERAL WARM UP 5-15minutes
2 Round:
–200m Jog or Row
–10 PVC Pass Thru
–10 PVC Lifts
–10 Tempo Wall Squat
–50ft ea. Single Arm DB OH Carry
SPECIFIC WARM UP 15-30minutes
Overhead Squat Progression 1xs: (Barbell)
–3 Overhead Squat to a quarter
–3 Overhead Squat to parallel
–3 Overhead Squat to full depth
Go on coach’s call to better assess movement and position. Work through this using a barbell or PVC.
Toes to Bar Progression:
–6 Kip Swing
–4 Kipping Knee Raise
–3 Knees Towards Elbows
–3 Toes to Bar or Variation
General Barbell Warm Up 1x:
–3 Power Snatch
–3 Squat Snatch
–3 OHS
Build Up Sets
21-15-9 For Time:
OHS (155/105)
Toes To Bar
-Run 400 meters after each round
Goal: Sub 15 min
21-15-9 For Time Scaled Version:
OHS (80% 1RM)
Hanging Knee Raise
-Run 300 meters after each round
Goal: Sub 15 min
21-15-9 For Time Minimal Gear Version:
Single Arm Dumbbell OHS (75/55) (alternate arms as needed)
Toes To Bar
-Run 400 meters after each round
Goal: Sub 15 min
42-30-18 For Time Bodyweight Version:
Lunge, Lunge, Squat
V-Up
-Run 400 meters after each round
Shoulder Accessory 3xs:
–10ea. Side Plank + External Rotation (5/2.5#)
