07.02.2025

FRIDAY – OLYMPIC LIFTING + CONDITIONING (90 min)

Pre-Warm-up (15 min):

Shoulder/Hip Prep:

• Band pull-aparts 3 x 15
• Shoulder dislocates 3 x 10
• Hip circles 2 x 10 each leg
• Ankle mobility 2 x 10 each
• Scapular wall slides 2 x 10

Warm-up (15 min):

• 500m row
• PVC pipe work:
  • 10 pass-throughs
  • 10 OHS position
  • 10 behind neck press
  • 10 snatch balance
• 2 rounds:
  • 8 jumping jacks
  • 8 push-ups
  • 6 air squats

Strength/Skill (30 min):

1. Power Clean + Push Press: 5×2 @65-70% 1RM
   • Focus on transition
   • Rest 2 min between sets
2. Drop Snatch: 4×3 light
   • Focus on position
   • Rest 90s between sets

WOD (20 min):

For Time: 21-15-9

• DB Power Clean
• Box Step-ups (24″/20″)
• KB Swings (American)

Cap time: 15 minutes

Cool-down (10 min):

Full Body Mobility:

• Down dog to cobra flow 1 min
• World’s greatest stretch 45s each
• Cross-body shoulder stretch 30s each
• Pigeon pose 60s each