Monday
Strength
Hang Snatch
2-2-2-2-2
Pump Session/Joint Health
4 x 30 seconds on/30 seconds off
Chin Ups
Tricep Extensions
Hollow Holds
Mobility
Shoulder Extension Stretch
Tuesday
Strength
Strict Press
12-10-8-6-4-2
Conditioning
3 Rounds:
1 Minute Box Jumps
1 Minute HSPU
1 Minute Double Unders
- 1 minute rest –
Mobility
Bretzel Stretch
Wednesday
Strength
Deadlift 5×5
Conditioning
EMOM 10
30 seconds on/30 seconds off ERG
Mobility
Straddle Stretch
Thursday
Trap Thursdays
5 Rounds
8-12 Ring Rows
8-12 Tricep push downs w/band
8-12 Floor Press
8 – 12 Weighted Lunges
Mobility
Standing Tricep Stretch
Friday
Strength
ALT EMOM 20
4 Power Cleans
8-12 Wall Balls
Mobility
Seal Stretch
Saturday
Strength
Back Squat 5 x 5
Conditioning
AMRAP 6
12 KB Swings
12 V-Ups
Mobility
Quad Stretch on Boxes