Warm Up
Wall Lat Stretch
10 Toy Soldiers
10 Inchworm push ups + Spider Lunge
10 Fire Hydrants
PVC Dislocates and Pass Throughs
10 Good mornings
Wrist Prep
3 Rounds for Quality
200m Jog
12 Toe Touches
12 Banded Good Mornings
12 Deadlifts, 45/35 lbs
Weightlifting
Week 6
I. EMOM 8: Snatch
2 x 2 reps @ 75%
1 x 2 reps @ 80%
2 x 1 rep @ 85%
Athlete choice on touch and go or singles.
II. Deadlift
4 Rounds
1 x 3 reps @ 85%
Rest 40 secs
1 x 2 reps @ 85%
Rest 20 secs
1 x 1 reps @ 85%
Rest 3 mins
Conditioning
3 Rounds for Time
33 cal Row
15 Pull Ups
11 Clean and Jerk
RX 155 / 105 lbs
Scaled 135 / 95 lbs
Cool Down
1 min Scorpion Stretch (L)
1 min Scorpion Stretch (R)
10 Cat & Cow
30 secs Child's Pose
30 secs Thread the needle (R)
30 secs Thread the needle (L)
30 secs Upward Facing Dog
30 sec Deep Forward Lunge (L)
30 sec Deep Forward Lunge (R)
30 secs Pigeon Pose (L)
30 secs Pigeon Pose (R)
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