1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s with Hip Halo Warmup
-into-
3 sets
30-second Knee Plank (elbows)
5 Snatch Push Press
5 Overhead Squats
* Start with a PVC Pipe and progress to an empty barbell
2. Strength Prep
Give athletes 10-12 minutes to work up to a heavy set of 1 Snatch Push Press (from the back rack) + plus 1 overhead squat. Athletes are allowed to take the bar from the rack and should make sure to move far enough back from the rig so that the bar won’t hit the rig if the bar is dropped forward. Demo to athletes how to “absorb” the bar into the back rack by dipping as the bar comes back down from the overhead squat.
3. Workout Prep
1 set:
3 Pull Ups
3 GHD’s
1 Wall Walk
Times Square Ball Drop
Freedom (RX’d)
5-10-15-20-15-10-5
Pull-ups
GHD’s (Or Stick Sit Ups)
* 2 Wall Walks after each round
Independence
4-8-12-16-12-8-4
Pull Ups
GHD’s+ 6in Riser
2 Wall Walks (halfway up) after each round
Liberty
5-10-15-20-15-10-5
Ring Rows
Sit Ups
50ft bear Crawl after each round
Target time: 10-12 minutes
Time cap: 15 minutes
1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose
1 Snatch Push Press + 1 Overhead Squat:
– Work up to a heavy in 10-12 minutes