Prehab
Recommended Warm Up (10 Minutes):
2 Rounds:
20/15 Calorie Row
15 Shoulder Rolls (pvc)
10 Push Ups w/ Pause at bottom or rep, hovering above the ground
MetCon
5 Rounds for Time:
25/20 Calorie Row
50’ Handstand Walk
7 Power Snatch (135/95#)
Rest 1 Minute
22 Minute Time Cap
*Stagger the start by 2 minutes if needed. The snatches should be steady singles so scale accordingly.
Scaling Options:
50’ Handstand Walk or 20 Good Push Ups
Strength
Bench Press (20 Minutes)
4 x 2 @ 85% of 1RM
*All sets at the same weight. I recommend having a spotter for this. After each set, do 5 Strict Chest to Bar Pull Ups after each set. Use a band if needed to get your chest to the bar.