Dynamic Hang 20-30xCrab Walk 2×40′Snatch Pull/ High Pull/ Power/ Full-3×3 RoundsSnatch 5×3GHR or Reverse Hyper 3-5 sets30 minutes Even: Deadlift bodyweight, no more than 185#/135# 10xOdd: Row calorie AMRAP, no more than 1520 minute EMOM
Partnered Push Hang 30sRolling Wall Bridge 20xBarbell Ramp-up3 RoundsBarbell Complex: Shoulder Press 1x, Push Press 2x, Push Jerk 3x-5 setsAccumulate as much time as possible hanging between work sets. orBent Arm Work30 minutesStrict Chin-ups 5xKettlebell Switch Snatch 45#/25# 10xBox Jump … Read More
Lizard Crawl 40′Candlestick 8xDragon Squat 40′3 RoundsTempo/Pause Back Squat (33X2) 5×3Two feet jump to single leg landing 4x between20 minutesSquat Clean 135#/95# 30xRun 800mToes to Bar 30x
Gorilla Walk 2×40′Banded Knee Pull-in Squat 10xDiagonal Stretch 10x (10s)3 RoundsGood Morning 5×3Standing Calf Raises 3×20Lateral GHDSU 3 sets 20 minutesRun 400mToes to Bar 21xRing Dips 12×3 Rounds
Squat Snatch 3xDouble Unders 30sRest 90s-2 minutesShuttle Sprint 50y/50yRest 90s-2 minutesNo jogging on the sprint! Rest as much as needed to make this happen. The only way to improve speed is to train and practice speed.