Weekly Warm-up

5 minutes Roll Out (Foam Roller/Lacrosse Ball)

3 mins Double Under Practice

2 Rounds of:

  • 10-15 Wall Slides with 2-3 sec pause at bottom
  • 15-20 Band Pull Aparts (palms up, controlled tempo)
  • 10-15 Overhead Squats

Part 1: Gymnastic Skills Practice

OR

Hang Power Clean Technique Work

Part 2:

12-10-8-6-4-2 for Time of:

  • Deadlift @ 50% 1RM
  • Burpees

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