Warm Up
5 minutes of head to toe joint prep
A. Resting Squat x 60 sec
B1. 45-60 sec passive hang x 1 set
B2. low gate locomotion x 1 length
C1. next progression on hanging. Coach's choice. Hanging is absolutely essential to shoulder integrity. x 1 set
C2.
20 band pull aparts. Depress and Retract (in other words, get your
shoulders away from your ears). Hold each rep for 1 full second. x 1 set
D. Fighting Monkey Partner Squat x 5 sec hold x 5 sets
A. Hang Snatch
Hang Snatch
3 sets of 3 all at same weight. On the heavier side but it is too heavy
if you miss more than a total of 2 reps. Follow this with 1 single at a
heavier weight. You have 30 minutes to complete this.
B. Sandbag Run x 200 meters
Farmer's Walk x 50 feet
Rest 3 minutes.
7 sets
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