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August 15, 2017

Warm Up

Lacrosse ball hip smash

Wrist mobility with the barbell the athlete uses for front squats.

2 Rounds

Sumo Squat with KB hold 10-15 Seconds

10 Back XTN

10 Sumo DL with kb used to sumo squat

10 Good mornings  


A) Front Squat

8-10 reps - every 3:00 min x 3 sets


B) Snatch RDL

@31X0; 6-8 x 3; ret 1 min b/w sets



C) 4 sets of 60% of 1rm Ring Dip

Rest 1 min b/w sets.


D) 6 RFT:

5 strict ring pull ups

10 pushups

5 strict TTB

50m FW – Heavy Athlete picks weight


D) Cool Down

Shoulder mobility on the rig

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