200m Run
1 min/side Bent Over Lat Distraction
1 min/side OH Banded Distraction
Then complete:
1 min Banded Reverse Fly
1 min Banded Pull & Rotate
1 min OH Reverse Lunges
1 min Hip Muscle Snatches or Hip Muscle Cleans
1 min Hang Muscle Snatches or Hang Muscle Cleans
Mins 1-4: 3 Squat Snatches at 75%
Mins 5-8: 2 Squat Snatches at 80%
Mins 9-12: 1 Squat Snatch at 85%)
AQAP with a partner complete:
90/70 Cals Assault Bike or 120/90 Cal Row or1 mile Run (1600m)
120 Hang Power Cleans (165/115 – 115/8 – 75/55)
120 Shoulder to Overhead(165/115 – 115/8 – 75/55)
90/70 Cals Assault Bike or 120/90 Cal Row or1 mile Run (1600m)
Time Cap: 20 mins
You can divide reps as desired as long as 1 partner works while the other rests
35-40 min Run
Cycle through the following:
1 min easy pace with nose breathing
1 min moderate pace with nose breathing
2 min 10km pace
Rest Walk 1 min
Complete 3 sets of:
30 secs/side Half Kneeling Paloff Hold
5/side Half Kneeling Med Ball Toss onto wall
Rest 90 secs
Complete 3 sets of:
30 secs/side Single Arm Front Rack KB Hold
30 sec/side Single Arm KB Carry
Rest 90 secs
Athletes can choose to do Squat Snatches or Squat Cleans