A) MAP Session – Sustained Aerobic Output
1:00 on / 1:00 off, 85-90% effort
Block 1 – 4 rds (16:00)
1:00 Row
1:00 rest
:30 Alt DB snatch
:30 Single Arm Walking Lunges
1:00 rest
rest 4:00
Block 2- 4 rds (16:00)
1:00 AD/shuttle run
1:00 rest
:30 HPC (75/55)
:30 Box jump overs
1:00 rest
B) Shoulder Proofing
3-4 rounds
10 wall angels
8-10 Y’s and T’s (1 rep of each = 1 )
:45 DB/KB OH Walk
rest as needed between sets
C) Accessory / Core
Accumulate 3min in an L- Sit on parallettes (L tuck)
*Every break perform 3-5 T2B
D) Armor (Optional) Oly Tech
7×1 Snatch @75% of RM
rest 1:00-1:30
8×1 Clean and Jerk @ 75% of 1RM
rest 1:00-1:30