MOBILITY & WARM UP
AMRAP 8:
5 Ring Rows
5 Single Arm DB Strict Press / Side
50-ft Bear Crawl
10 Shoulder Taps (Push-up Position)
MOBILITY & SKILLS WORK
Shoulder Press
7:00 to take 3-4 sets of 3 reps building up to a
starting workout weight
CONDITIONING
“PUSH PRESS”*
7 Sets For Load:
3 Push Press
*compare to 07.01.22
Then:
BRING SALLY UP BACK SQUAT @60%BW
MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
4 Rounds:
5 Push Ups
5 Slow Wall Squats
10 Hand Release Pushups
10 AB-Mat Sit-Ups
SKILLS & SPECIFIC WARM UP
Air Squat – Squat Therapy
CONDITIONING
“DEAD MAN DO FRONT SQUAT”
50 Rounds of 3 Seconds Works, Followed by 3 Seconds Rest of
Front Squat #52/35
Then
BRING SALLY UP BACK SQUAT #50%BW
MOBILITY & WARM UP
2 Rounds, Not for Time:
250mt Row
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
5 Waiter Squats (each side)
SKILLS & SPECIFIC WARM UP
Snatch Warm Up
CONDITIONING
“DEVIL IS BEHIND THE CORNER”
FOR TIME: TIME CAP 12′
15-12-9
HANG POWER SNATCH #45/38
DEVIL PRESS DB’s #20/15
THEN:
BRING SALLY UP BACK SQUAT 50%BW
Warm-up:
5′ Practice Double Unders
20m Bear Crawl
20 Push-ups
10m Inch Worm
20 Jump Squats
10m Burpee broad jumps
30 Mountain Climbers
Row 400m
Mobility & Skills
Burgener Warm Up
A) Rest as needed between efforts
Snatch
2x #70% 1RM, 2x #75%, 2x #77%
Clean & jerk
2x #70% 1RM, 2x #75%, 2x #77%
B) Bring Sally Up
Squat Test #50%Bw
