Dynamic Warm-Up – Mobility Prepare  for…

A. Strength:
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)

Primer:
2rds of   
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

B: WOD  
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.


Strongman:
Find max # of trips w/ yoke loaded yoke@465/365

(Must be active you sit the yoke down change direction and go)

Then

10 rounds of:

Sandbag shoulder x3ea@150/100
Bike 15Cal all out

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