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 hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
Lunge flow – Work through variations 2-3 times
3-5 Scapular swimmers (prone position)
+
2 Rounds
5 Inchworms
6-8 Scapular pull-ups
8 Scapula push-ups
10 Box step ups
+
2 Rounds
8 Box jump/step downs
8 Tension swings
3-5 Supine kipping pull-up drill (hollow hold + hip snap)
3-5 Single kipping pull-ups (focus on max hip thrust)
+
Barbell warm-up, 1 to 2 rounds @ empty barbell
3-5 Snatch deadlifts
3-5 Hang muscle snatches
3-5 Hang power snatches
3-5 Strict presses
3-5 Front squats
3-5 Push presses
3-5 Thrusters
+
Build up to workout weight for Power snatch and thruster
* Few short sets of wall walks, box jump overs, and chest-to-bars between weights
+
EMOM 5 @ Workout weight
1) Run @ workout pace
2) 2 Wall walks + 4 Power snatches + 6 Box jump overs
3) Rest
4) Air bike @ workout pace
5) 6 Thrusters + 6 Chest-to-bar pull-ups