Rest

Rest

Rest

Warmup (10-15mins)
Foam Roll
Chinese Warm-up
-Joint Rotations (Ankle, Knee, Hip, Shoulder, Wrist)
Muscle Activation
-Serratus Press 2×20
-Shoulder External Rotation 2×20 ea.
-Shoulder Internal Rotation 2x20ea.
-Shoulder Posterior w/Retraction 2×20
-Reverse Throw 2×20
-Hand Stand Balance (look at toe to hand) 3x15sec.
-Hand Stand Lean & Pull Away 3x10sec
-Frog Hand Stand (Head Stand / Knees to Elbows) + Hip Up/Downs 3×10
Bar Technique (10-15mins.)
-Barskie SD+HHMS+OH Squat 2×10
-Barskie HSP+HPS+DS 3×5
-3 Pos Snatch (Ground/knee/high hang) 3-5x3ea

CrossFit Training (7-15mins.)
“Tyler”
Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps

Conditioning (20-30mins.)
10 rounds of:
Run 200 meters
Rest 60 seconds
*Post total time to comments not including 8th rest.

Cool Down (10-15mins.)
-Static Stretching

20-30min of sled work
abs

or

DeadLift 5/35% 5/60% 3-5/75% 2-3/85% *1/90% 1+/95%
Bent Over Row 5/35% 5/60% 3-5/75% 2-3/85% *1/90% 1+/95%

Glut Ham 3-4×6-8
Seated Good Morning 3-4×10-12
KB Walking Lunges 3-4×10-12ea
Single Leg RDL 3-4×10-12ea

Snatch Press 5×3/60% on the min
Snatch 10×2/75-80% on the min
Clean & Jerk 10×2/75-80% on the min
Back Squat 10-10-10
RDL 10-10-10

Rest

Rest

Rest

Press 5/35% 5/60% 3-5/75% 2-3/85% *1/90% 1+/95%

Wide Grip Pull Up 4xAMRAP
Nerrow Grip Bench Press 3xAMRAP/35%
Dips 4xAMRAP
Reverse Grip Supine Pull Up 3xAMRAP
BB Curls 3xAMRAP
GH Sit Ups 3-4×10-12