A) Warm Up
Row 3 min
2x Between the posts
- Inch worm
- Knee pulls
- Quad stretch
- Hamstring stretch
Scap Activation
B) Strength
4 x 4 Push Press (@95%, 100%, 105%, 110% of strict press 1RM)
C) Met-con
From 0:00-15:00 complete:
AMRAP:
5 TTB
10 Hand Release Pushups
15 Wallballs
from 15:00-25:00:
10 minutes to establish a 1RM Jerk (use rack)
Accessory Work:
3 x 10 ring rows
3 x 5 banded transitions https://www.youtube.com/watch?v=IbEUM6KQNzg
Recommended Mobility:
Roll Quads
Couch Stretch
Pigeon
Thoracic Roll
Trap smash
Chest Opener https://www.youtube.com/watch?v=SX7PCUyM_I8
