Weekly Warm-up 2 Rounds of:

  • 1 Lap Gallop (knees inside hands)
  • 15 Wall Slides (with 3 sec squeeze at bottom)
  • 10 Shoulder Pass Throughs
  • 10 Barbell “Clean” Jumps – focus on not “breaking” the arms (bar touching mid thigh, slight bend in knees, shoulder forward of bar, shoulder blades squeezed together)
  • 10 Barbell Drops from Front Squat Rack position (focus on establishing correct front squat rack position, and notice bar position on the drop. the bar should be kept close, the arms are loose)

Part 1 A1. Barbell Press 4 x 6-8 [3011], rest 60 sec A2. Strict Chin-ups 4 x 6-8 [3010], rest 90 sec

Part 2 5 Rounds for Time of:

  • 12 Box Jumps
  • 8 Dumbbell Snatch/Side
  • 4 Shuttle Runs
  • Rest exactly 30sec between each round

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