Foam Roll
Monostructural Movement
- Jog 400m
Active Warmup
- Prone Butt Kick 1x10ea.
- Standing Alt. Arm Leg Kick 1x10ea.
- Pass Thrus 1×20
Dynamic Warmup
- Heel Walk 1×10 steps ea.
- Walking Half Butterfly Tuck 1x10ea.
- Walking Heel Kick to Opp. Hand 1x10ea.
- High Knee + Lateral Lunge + Bilateral Stretch 1×5 ea.
Joint Mobility/Lengthening
- Knee Mobility 1x30sec.
- Opposing Shoulder Movements 1x30sec.
- Neck Mobility 1x30sec.
- Hurdle Over-Unders 2×6
Muscle Activation
- Scapula Rows 2×5
- Lateral Band Walk 2x6ea. dir.
Core
- Lever Abdominals w/Straight Arms 3×10
- Prone Plank 3x30sec.
Balance
- Handstand Holds 1x30sec
Functional Movement
- Bar Warmup
Reactive Warmup
- Up-n-Go Sprint Starts 2 x prone, 2 x supine
Resistance Training
- Low Snatch Pull 1×3@70%, 1×3@80%, 1×3@85%
- Low Clean Pull 1×3@70%, 1×3@80%, 1×3@85%
- High Snatch Pull 1×3@70%, 1×3@80%, 1×3@85%
- High Clean Pull 1×3@70%, 1×3@80%, 1×3@85%
- Snatch Press 1×3@60%, 1×3@65%, 1×3@70%, 1×3@75%, 1×3@80%
- Strict Press 1×3@60%, 1×3@65%, 1×3@70%, 1×3@75%, 1×3@80%