1:00 Banded Pass Trough
1:00 + 1:00 Banded Lats stretch
1:00 + 1:00 Banded Triceps Stretch
1:00 Frog Stretch
1:00 Bottom air squat

Warm Up
3 times with cardio machine
40s easy + 20s moderate + 10s fast, rest 20 seconds.
then 2 sets of:
5 inch worm with push up
5+5 squat strech
10+10 suitcase deadifts
5+5 single arm db hang squat clean + push jerk
15 hollow rocks
then 2 sets with barbell
3 clean deadlift + 3 hang muscle cleans + 3 front squat+ 3 push jerks

Weightlifting&Strenght
Emom 5
3 power clean + 3 front squat + 3 push jerks @45-50% of 1rm c&j
rest 1 min
Emom 5
2 power clean + 2 front squat + 2 push jerks @moderate weight @60-65% of 1rm c&j
rest 1 min
Every min for 5 minutes
1 power clean + 1 front squat + 1 push jerk @heavy weight @75-80% of 1rm c&j
rest 1 min
Emom 5
3x 2+2+2 reps @mod weight and 2x3+3+3 reps @light weight

total time for workout is 23 minutes with 3x1 min rest periods.

Strenght
Sumo Deadlift 3x10 reps, build to heavy 10 rep set, starting with 55-60% of 1rm
Perform 5-10 strict chin ups or kipping/butterfly pull ups right after, rest 30sec and perform 50% of the reps you did as an drop set!
rest 2-3 min bwn sets

Midbody work
3 sets
AB Wheel Roll Outs x 10-15 reps
Hardened RIng row x 10-15 reps
rest 2 min

Cool down
2-3 min light cardio
1+1 min hamtsring strech
1+1 min glute strech
1+1 min lat strech
1 min prayer pose

LOAD

2-3 rounds, 60-sec rest between rounds.

• Face pull with Y press – Avoid arching with back. Top position should be snatch width (easier), or clean&press width (harder) – 12 reps.

• Prone behind the neck press with barbell – Avoid lifting the head or arching off the ground during movement. Perform within range, avoiding compensation (aiming to build to full range over time). Small weight with wooden dowel can also be used – 12 reps.

• Posterior shoulder trio – Difficulty/fatigue level of 7 out of 10 before transitioning to next movement in the trio – For reps.

ACTIVATION

2-3 rounds, 30-sec rest between rounds.

• Bilateral shoulder flexion with wooden dowel – Keeping elbows close together (use band if required). Walk hands along wooden dowel, as wide as possible – 7 deep, slow breaths.

• PNF slow arm lowering with band – Bending opposite leg to help get into overhead position. Focus on trunk and shoulder position throughout movement. Only arm should be moving – 7 reps each side, 5 sec lowering phase.

PREPARATION

2 rounds:

KB posterior capsule stretch – Can perform with/without banded distraction. Keep elbow locked and attempt to relax in position. Back of shoulder should remain against floor – 60 sec.

Sleeper stretch – With added contraction at end range. Avoid rolling completely onto side as this brings the shoulder forward, impacting stretch/positioning - 30 sec each side with 5 sec contraction at end range.

For time :

Buy In 50/35 Echo Bike

3 rounds

15 deadlift 85/60kg
30 Double Unders
15 HSPU
30 Double Unders

Cash Out 50/35 Echo Bike

( 16 - 21 )

Snatch High Pull

5 x 5 @ Light Weight

Strict Ring Dips

5 : 5-4-3-3-2
10 : 9-9-8-7-6
15 : 12-12-10-8-6
20 : 18-16-14-10-6

3 Rounds

1:00 Bike
10 Banded Goodmornings
20 Single Unders
:30 HS Hold

Buy in 1000m row
5 rounds
6 pull ups
12 push ups
30 air squats
Finisher 1000m air bike