Dynamic Warm-Up – Mobility
Prepare to for..
Strength: 4 sets each, alternating
A1: 4-5 reps Front Squat Tempo squat 4x2x1
A2: 5-7 reps Single Arm Dumbbell Press L -R arm
B1 7 minute AMRAP of:
10 DB snatches with heaviest dumbbell from A2. 5 each arm. (Athletes choice to alternate or not)
10 Goblet squats with same DB
* Scale reps accordingly to maintain consistency of good mechanics, while applying intensity through A1-2 and B1. Ask your coach for help.
ABOVE and BEYOND
Power clean triples.
Build to a heavy.
D: Alternate for 4 sets
D1: Seated hand over hand sled pull, 2 strap lengths.
D2: Goblet cossack squat, 6-8 reps per leg