Warm Up
Weightlifting
I. EMOM 8
2 High Hang Snatch High Pulls + 2 Snatch Balances
II. In 15 minutes
Look for your 1RM Snatch
III. Dumbbell Conditioning
3 Rounds for Time
18 Dumbbell Deadlifts
12 Dumbbell Hang Snatches
9 Devil Press
RX
Dumbbell Deadlifts, 50/35 lbs
Dumbbell Hang Snatches, 50/35 lbs
Devil Press, 35/25 lbs
Scaled
Dumbbell Deadlifts, 50/35 lbs
Dumbbell Hang Snatches, 35/25 lbs
Devil Press, 35/25 lbs
Conditioning
5 Rounds for Time
15 / 11 cal Bike
15 Toes-to-bars
9 Burpee Box Jump Overs, 30/24 in
Accessory Work
3 rounds for max reps of:
8 Strict Press, pick load
20 Banded Tricep Push Downs
max rep Parallette Push-ups
Cool Down
30 seconds Deep Forward Lunge (Push Hips forward) L
30 seconds Pigeon Pose (L)
30 seconds Deep Forward Lunge (Push Hips forward) R
30 seconds Pigeon Pose R
1 minute Puppy dog pose
30 seconds puppy dog pose right (bring both arms to the right side)
30 seconds puppy dog pose left (bring both arms to the right side)
30 seconds Thread the Needle L
30 seconds Thread the Needle R
1 minute L-sit Fold Forward
1 minute Seated Shoulder Extension Stretch
Yorumlar