Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hugs
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)
1:00/side Front Rack mobility drill
+
2 Rounds
10m Walking lunges
10 banded Good mornings
10 Push ups
+
Barbell prep, 2 rounds @ empty barbell
3 Hang muscle clean
3 Strict press
3 Hang power clean
3 Push press
3 Power clean
3 Push jerk
6m Front rack walking lunge
+
Build up to workout weight for FR lunges and PC+J
* Few short sets of bar-facing burpees between weights
+
@ Once through
12/9 (cal) Row
4m FR walking lunge
8 Bar-facing burpees
4m FR walking lunge
– Rest 0:30 –
14/11 Cal Echo
2 Power clean and jerks