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Prehab

Theraband Routine
Groiners
Monster Walks

Warmup

2 minutes to practice jumping rope while running in place
20 Situps to Pike Stretch
20 Cossack Squats
4 Styles of Pushups, 5 reps each position
20 Tuckups

Cool Down

Tabata Hollow Hold
Calf Stretch
Ankle Mobility
German Stretch

Fitness

Conditioning

In teams of 2 with only one partner working at a time, complete:
100 Burpees
100 Dumbbell Ground to Overhead
100 Box Jump Overs
-25 min cap-

Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count torwards their total. Designated resting positions:
Burpees – Dumbbells extended overhead
Dumbbell Ground to Overhead – Hanging from a Pull-Up Bar
Box Jump Overs – Plank from Elbows

Notes: Newer athletes scale the reps down to 75 reps of each or use a 3 person team. The DB Ground to Overhead is with two Dbs and can be performed as a snatch or clean and jerk. More experienced athletes will use (35/25).  Scale the “hanging from pull-up bar” position to rings if needed.

Advanced

Conditioning

Keep a running clock…
Three rounds for time of:
500 Meter Row
10 Power Snatches (135/95 lbs)
15 Box Jumps (24/20)
20 Pull-Ups

When the running clock hits 20:00, perform the following…

25 Shoulder to Overhead (135/95 lbs)
50 Back Squats (135/95 lbs)
100 Kettlebell Swings (24/16 kg)
200 Double-Unders
-35 min cap-

Notes: Scale as needed and use the same weight for all barbell movements. Back Squats are from the ground. Prioritize quality movement over time and wanting to do this prescribed. Focus on not pressing out your power snatches, but catching in a solid overhead position.  Work on linking your S2O with push press or push jerks, even if that means using a lighter weight.