400m Jog @ easy
400m Jog/Run @ build pace
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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)
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2 Rounds
8 Scapular push-ups
5 Scapular pull-ups
3 Active/passive shoulder extension (use a stick, each position 10-seconds)
3-5 Pike compression slides
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1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
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1-2 Rounds
3 Box Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
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Build to workout weight for snatch
* Practice a few short sets of ring muscle-ups as you build up
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@ workout weight
200m Run
3 Ring muscle-ups
3 Snatches
200 Run