GENERAL WARM UP
Banded Frog Stretch – 2 Minutes
Banded Ankle Stretch – 1 Minute each side
Wallball Stretch – 2 Minutes
1 Round
25ft Lateral Walk each direction
20 Deadbugs *slow and controlled!
20 Glute Bridge Marches
2 Rounds
10 Air Squats
5 Box Jumps *jump on something even if its just a couple of stacked plates!
6 Standing Rotational Med Ball Throws each side
CLEAN COMPLEX
EMOM x 16
1 Clean pull + Hang power clean + Below the knee clean + Thruster + Jerk
*Work up to 80% of the heavy you hit in week 1
*if this is your first week, start light and build to a moderately heavy
SNATCH COMPLEX
EMOM x 16
1 Snatch Pull + Hang Muscle Snatch + Snatch
*Work up to 80% of the heavy you hit in week 1
*if this is your first week, start light and build to a moderately heavy
5 Shuttle Sprints (there and back 25ft = 1)
CONDITIONING WARM UP
Perform 3 sets of 10 single unders into 10 double unders. Focus on strong wrist rotation and driving off your toes!
Then…. spend 3 to 5 minutes practicing your crossovers (don’t move on to the conditioning until you confidently have 8-10 unbroken).
METCON
5 Rounds:
40 Crossover Jumps (Quarterfinals standards)
40 Double Unders
Rest 2 min
ACCESSORY
2 Rounds:
14 Weighted Hip Extensions
20 Meter Sandbag Hug Carry
DOWN REGULATE
MUST BE PERFORMED DIRECTLY AFTER TRAINING:
Lay down on your back with your feet up. If you can cover your eyes with a towel/be in a dark room. Turn all music off or turn on weightless by macorni union. For 5 min perform 4 second inhale 4 second hold 8 second exhale.