A) Warm Up
Row or Air Dyne for 2 minutes
15 Weighted Glute Bridge
1 length Side Shuffle/side
10 Bird Dogs total
10 Seated Wall Reaches (back of hands and elbows on wall, start in a ‘W’ and reach till hands are overhand
maintaining contact on the wall.)
10 Crab Walk Alternating toe touch (Holding crab walk position, opposite hand touches opposite toe)
Scap Activation OR Recovery
B) Every 2 minutes for 16 minutes:
Behind the neck Push Jerk x 2
(start at 55% of Jerk weight and build throughout)
C) 3 sets of:
5 minute AMRAP:
6 x Deficit Handstand Push ups (45 plates/25 plates)
12 Power Snatch 95 lbs/65 lbs
24 Double Unders
2 minute rest between sets.
