MOBILITY

PIKE STRETCH

Video http://youtu.be/WSkPQ1lXfNk

CHEST STRETCH

Video https://www.youtube.com/watch?v=cY7sEMbpLPs

BANDED LAT STRETCH

https://youtu.be/3xhccdGXRLI

ACTIVATION

3 Sets

1 Minute Bike

10 Lateral Box Step-ups (Each Side) Video

15 AbMat Sit-ups

20 Air Squats

HOME WOD

“Bergeron DBeep Test”

On the Minute For As Long As Possible:

7 Single Dumbbell Goblet Thrusters https://youtu.be/-R_zfwIR3nU

7 Alternating Single Dumbbell Power Snatches

7 Burpees

After 10 Rounds: Add (1) Rep to Each Movement until you can’t get it in 1 min

Body Armor

AMRAP 5:

Strict Pull-ups

Every Minute on the Minute:

7 Dumbbell Push-ups

STRENGTH

Snatch Pull Complex

On the 1:30 x 5 Sets:

1 Pausing Snatch Deadlift

1 Tempo Snatch Pull

1 Snatch Pull

Set 1: 75% of 1RM Snatch

Set 2: 80%

Set 3-5: 85%

COMPETITIVE WOD

“21 Jump Street”

AMRAP 21:

21 Power Snatches (95/65)

21 Box Jump Overs (24″/20″)

21 Overhead Squats (95/65)

21 Toes to Bar

Body Armor

3 Giant Sets:

15-13-11-9

Romanian Deadlifts*

Dumbbell Bench Press

Rest 2 Minutes Between Sets

Sled Drag Conditioning

On the 2:30 x 8 Rounds:

100 Meter Sled Drag