General Prep
2 Sets:
20 Lateral Line Hops
10 Alt Skater Hops
10 Banded Pass-Throughs (wide to narrow grip)
6/6 Cossack Squats
200m Progressive Row (build last 100m)
Specific Barbell Prep / Empty to Light Barbell
2 Sets
3 Position Clean High Pull (High Hang + Hang + Mid-Shin)
3 High Hang Muscle Clean
3 Position Power Clean (High Hang + Hang + Mid-Shin)
Power Clean
Take 12:00 to Establish:
Power Clean 5RM
Level 2 TnG
Level 1 Quick Singles
Conditioning
For Time:
1000m Row.
100 Double Under’s
30 Alternating Dumbbell Hang Snatch
30/20 Cal Echo Bike
100 Double Under’s
30 Alternating Dumbbell Hang Snatch
300m Run
Dumbbell: 22.5/15kg
Score = Time
Goal: 12:00-16:00 minutes
Time Cap: 18:00 minutes
RPE: 7.5-8/10
Stimulus: Lactate Threshold
