A1. neck rolls on wall x 10 reps x 3 sets
A2. wall slides from seated position x 10 reps x 3 sets
B1. wall walks x 3-4 reps x 3 sets x 4 sets
B2. muscle ups or pulling x 4 sets
B. Every 2 minutes x 5 sets:
Strict barbell press x 5-7 reps (go up in weight if you hit 7 reps)
100 meter sandbag run
Rolling Sequence
10 minutes of Joint Prep
A1. squat to ski sequence x 15 reps x 3 sets
A2. Trap 3 raises x 12 reps on first set and then 8 reps for last 2 sets
B. Min 1: strict hspu
Min 2: strict toes to bar
Min 3: front squats x 8-10 @ 31x1
Min 4: rest
4 sets
B. For Time:
800 meter run
1000 meter row
10 min of joint prep
A. Every 3 minutes x 5 sets:
snatch high pull plus power snatch x 4-5 reps
Or, if you need more work in your overhead position: do overhead squats or wall squats (high volume)
B. On a 1 minute clock:
Run 200 meters
With remaining time, AMRAP air squats
Rest 60 sec
On a 2 minute clock:
Run 200 meters
KB Swings x 15
with remaining time: AMRAP burpees
Rest exactly 2 minutes
ON a 3 minute clock:
Run 400 meters
with remaining time: AMRAP strict pulling
Rest exactly 3 minutes
On a 4 minute clock:
run 400 meters
Wall balls x 25
with remaining time: AMRAP alternating db snatch
WARM UP
10 minutes of joint prep
FM Dragon Pearl warm up for shoulders and hips (about 10 min)
A. Every 3 minutes: Check progressions for number of sets
HSPU - advanced 2-3 reps x 6 sets (CF style or gymnastics style)
INtermediate: 4-5 reps x 5 sets
BEginner: A- FRAME x 6-8 x 5 sets
B. Every 4 minutes x 4 sets:
Back Squats @ 00x0 x 12 reps
Sprint 100 meters
BB Push Press x 8 75/105
Burpees x 12