7 September 2019

Warm-up
5-10 Wall Balls
***
Med Ball Clean - Technique Progression
1. Deadlift
- focus on good setup
2. Deadlift Shrug
- focus on fast extension and shrug with no arm bend
3. Front Squat
- focus on depth of the catch
4. Shrug and Drop Under
- focus on shrug and beating the ball down, catching low and tight
5. Full Medicine Ball Clean
then
5-10 Wall Balls ...

Shoulders:
3 Rounds:
10/side KB Snatches
5/side KB Windmills
100'/side Suitcase Carry

Mobility
Adductor Smash (roller / KB)
Glute / Side Hip / TFL Smash (ball)
Lat Distraction

Weightlifting
~35:00 to:
Establish Front Squat 3RM (3-3-3-3-3)
then continue with
2-2-2
1-1-1-1-1
to maximize total weight lifted

Warm-Down
easy run / bike / row ...
mobility as required ...