Mobility-Hip and Ankle
Shoulder Prehab
Warmup-400m run then,
5 Tempo Front Squats (33X2) + 5 Srict Press (Barbell)
5 Pull ups or Ring Rows
5 Front Squats + 5 Push Press (Barbell+some weight)
5 Pull ups or Ring Rows
5 Front Squats +5 Jerks (Barbell + add a small amount)
A) Work to a heavy complex max of:
3 Front Squats + Jerk from the rack
*20 mins
B) “Helen”
3 RFT
400m run
21 KB Swings (53/35)
12 Pull ups
*15 min cap
C) Accessory:
Seated Z presses-3×15
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