GENERAL WARM UP
Lacrosse ball pecs, triceps, and lats – 1 minute each side/each body part
2 Rounds
25ft Banded Lateral Walk each direction
10 Banded KB Squats
2 Rounds
10 KB Sumo Deadlift High Pulls
10 Alternating Plank Lunge Step Outs (total)
20 Russian Twists
2 Rounds
5 Broad Jumps *warming up power production!
10 Banded Russian KB Swings
POWER CLEAN AND JERK
Every 2 min x 10 min
1.1. Power Clean and Push jerk
*Work up throughout
*End at something challenging for the day but make sure its pretty
POWER SNATCH
Every 2 min x 10 min (5 Rounds)
1.1 Power Snatch
*Work up throughout
WARM UP FOR METCON
3 Rounds
8 Cal Bike – increase intensity every round
5 Overhead squats – increase barbell weight each round to working weight
METCON
In 3 Minutes Complete:
30 Cal Bike
10 OHS @95
Rest 3 min
Repeat
*If you do NOT complete the work under 3 min do NOT perform a second round
*see scales under workout prep notes
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.