Dynamic Warm-Up – Mobility Prepare for…
18 Minute E3MOM of:
3x Deadlift Climb each AHAFA set find today’s heavy 3
3x Strict HSPU (Kip when starting muscle failure . Seated Heavy KB or DB Strict press from front rack-pec position)
2 strict pull ups + 4 Push ups + 6 Air squats
BB Complex of 3 Power clean + 3 Front Squat + 3 Push Press “UB” 115/85 95/65
12 Minute EMOM
Odd: 1 Rd of Cindy- (Strict pullups)
Even: BB Complex of 3 Power clean + 3 Front Squat + 3 Push Press 115/85 95/65
Allow athletes to climb in small increments of weight as long mechanics maintain.
*Scale Cindy rep scheme to 3-7-12 Scale movement for progression stimulus.
BB Complex 95/65 75/55 for “UB”
Team Cool down 70-100 Wall Ball situp passes 14-6# every 10, stope and do 1 30 sec Mobility static holds.
Find max # of trips w/ yoke loaded yoke@465/365
(Must be active you sit the yoke down change direction and go)
10 rounds of:
Sandbag shoulder x3ea@150/100
Bike 15Cal all out