PRACTICE – UB PULL

Intention: Building upper back strength and power in the pull movement. Plenty of opportunity to work on the clean movement in the competition B series. Quality reps with you partner as you work through the reps together.

Prep: T spine, scapular, shoulder & hip mobility – shoulder & hip cars, rhomboid lifts, scap push ups. Slow burpees, banded rows, single leg sit to stand, banded glute work, jumping prep – high knees, pogo jumps etc.

3 sets
A1) BB Pendlay row x 6 – 8 (tempo = set 1 @3110, set 2&3 @31X0)
A2) DB Seated Arnold press x 8 to 10
Rest 60 sec

B) CONDITIONING – 3 x AMRAP 5

**P1 is the timer, P2 is continuous until the P1 has completed the reps.
Alternate exercises on the same station for 5 mins with 90 sec rest between.

AMRAP 5
– Box jumps x 8
– Bear hold Shoulder taps

Rest 90

AMRAP 5
– Med ball cleans x 12
– Plank

Rest 90

AMRAP 5
– Burpee broad jump x 8
– Wall sit