Intermediate
Overhead movement prep:
Perform 3 – 5 shoulder CARs (controlled articular rotation’s)
Spend 2 minutes in a passive banded overhead stretch. Inhale passively, exhale actively tucking your tailbone and pulling your ribs down closer to your hips.
Complete 5 single-arm Y raises with a 5 sec pause on each side. Make sure to set your shoulder first.
Strength:
Complete the following every 2 minutes for 8 minutes –
4 – 6 Hang power snatches
3 Rounds –
6 Rack pulls @ 100% deadlift max
6 Pull-ups
3 Rounds –
6 One arm rows / side
10 Dips
Metabolic Conditioning:
5 Min AMRAP –
8 Box jumps
12 V-ups
5 Min AMRAP –
10 Mountain climbers / side
15 Jumping jacks
Mobility:
Banded bow stretch x 30 sec / side
Accumulate 90 seconds hanging
Beginner
Overhead movement prep:
Perform 3 – 5 shoulder CARs (controlled articular rotation’s)
Spend 2 minutes in a passive banded overhead stretch. Inhale passively, exhale actively tucking your tailbone and pulling your ribs down closer to your hips.
Complete 5 single-arm Y raises with a 5 sec pause on each side. Make sure to set your shoulder first.
Strength:
Complete the following every 2 minutes for 8 minutes –
6 One arm snatches / side
3 Rounds –
10 Kettlebell deadlifts
10 Inverted rows
3 Rounds –
8 One arm rows / side
12 Banded triceps extensions
Metabolic Conditioning:
5 Min AMRAP –
8 Box jumps
15 Crunches
5 Min AMRAP –
8 Mountain climbers / side
12 Jumping jacks
Mobility:
Banded bow stretch x 30 sec / side
Accumulate 90 seconds hanging
