THE MOBILITY
- Thoracic Wall Slides
- Lat Foam Roll
COACH LED
We will go through a coach led section before going into the warm-up, just so you are prepared and know the points of performance for the strength section.
THE WARM-UP
For 8:00 you will work through the following movements to prime the muscles and loosen up the joints for the strength.
- PVC Back-Rack Press
- Back Rack Press
- PVC Strict Press
- PVC Towel Stretch
THE STRENGTH
On a 2:30 loop following the rep scheme, you will complete
- Split Jerk (from the rig)
- Even when you start to get into the heavy percentages and singles, do not sacrifice your form! Make sure you are nailing your foot position and pausing in the catch and stabilizing before reseting the feet and dropping the bar.
THE MET-CON
For time with a 7:00 Time Cap
20-15-10-5
- STOH (Push-Press, Push Jerk)
- Box Jumps
You will do 20 STOH, then 20 box jumps, then 15 STOH, then 15 box jumps, and so on. You are trying to get through the list at or under 7:00. If you do not finish, the total reps completed will be your score
COOL-DOWN/RECOVERY
This will start within 2-3 minutes of completing the Met-con
For 5:00 :15 on/:45 off
- BB Hang Sumo DL High pulls (no weight on the bar AT ALL!)
- Low Body Russian Twists
THE FINISHER
- CS A-T-V-T’s
- Landmine Snatches
