WARM UP:

  • 500m Row or Long Lap
  • Dynamic Coach Lead Warm Up

  •  

Mobility:
1:00 min each side Hami Barbell smash
2:00 min each side LAX ball smash in Glute area
 

Strength :
Snatch Dead Lift:
2 sets of 3 at 80%
2 sets of 3 at 85%

Strict Press:
work up to 5 rep max
4 sets of 5 at 90% of 1 rep max  

Conditioning:
6 rounds of:
10 Barbell Box step ups  20' (determine bb weight that is conducive to good form)
10 GHD sit ups
5 muscle ups or 10 dips
Rest 5 minutes, then:
5 sets of 8 reps per arm, Dumbbell Rows
 

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