Taranis Athletics

Mobility:
Lying Pec Stretch x 1 minute/Side
Pigeon Stretch x 1 minute/Side

Movement Prep:
T-Twist x 10 Alt reps
Samson Stretch x 10 Alt reps
Inchworm + Push Up x 5 reps
90/90 Rotations x 5 Alt reps

Warm Up:

AMRAP in 4 minutes of:
“A” – Row or Bike”
“B” x 1 round
10 Beat Swings
50 Single Skips
10 Scap Push Ups

Technique & Review:

2 sets of:
Dbl-Unders x 10-15 reps
Wall Balls x 5-7 reps
TTB x 3-5 reps
Dbl-Unders x 10-15 reps
Push Ups x 3-5 reps
Cal Row x 5-7 Cals
– Rest 60 seconds –

WOD

Mobility:
Overhead Banded Stretch x 1 minute/Side
Couch Stretch x 1 minute/Side

Movement Prep:
A-Frame T-Spine x 10 reps/Arm
Birddog x 5 reps/Side
Cossack Squat x 10 Alt reps
Russian Squats x 10 reps

Warm Up:

EMOM x 5 minutes
2 Drop Squats
4 Alt Jumping Lunges
6 KB Swings

Technique & Lift:

Power Snatch
– Burgener Warm Up
– High Hang Power Snatch x 3 reps
– Hang Power Snatch x 3 reps
– Power Snatch x 3 reps

A. Every 90 seconds x 3 sets
Power Snatch
*Set 1 x 3 reps
*Set 2 x 2 reps
*Set 3 x 1 rep

*Use these 3 sets to build to your starting weight of the
10 minute EMOM.

B. EMOM x 10 minutes
Power Snatch x 1 rep

*Comp & L3
– Starting at 70-75% of your 1RM and build to a Heavy Single or New 1RM.
*L2
– Starting at 60-65% of your 1RM and build to a Heavy Single or New 1RM.
*L1
– Start at a light load and build to a Moderate Single for the Day.

C. AMRAP in 7 minutes
10 Burpee Pull Ups
15 KB Swings (24/16kg)

Mobility:
Overhead Banded Stretch x 1 minute/Side
Figure 4 Wall Stretch x 1 minute/Side

Movement Prep:
Quad T-Spine Opener x 10 reps/Arm
Bird Dog x 5 reps/Side
Hip Opener/Closer x 5 reps/Side
Kneeling to Squat x 10 Alt reps

Warm Up:

EMOM x 5 minutes
5 Plate GTOH
7 Jump Squats

Technique & Review:

Hang Power Snatch
– Burgener Warm Up
– High Hang Power Snatch x 5 reps
– Hang Power Snatch x 5 reps

3-4 sets to Build up to Workout Load
3 Burpees Over the Bar
3 Hang Power Snatch
– Rest 60 seconds b/t sets –

WOD

Mobility:
Pigeon Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side
Calf Stretch x 1 minute/Side

Movement Prep:
Samson x 25ft
V-Step x 25ft
Inch Worm x 25ft
Hip Opener/Closer x 25ft
Alt + Leg Swing x 25ft

Warm Up:

AMRAP in 4 minutes of:
3 Push Ups
6 Box Step Ups
8 KB Deadlifts

Technique & Review:

Ring Dip
– Jump to Support x 3-5 reps
– Lockout Support x 10 seconds
– Dip Support x 10 seconds
– Ring Lowers x 3 reps
– Ring Dip x 3-5 reps

Deadlift
– Good Mornings x 10 reps
– RDL x 10 reps
– Full ROM Deadlift x 10 reps

3 sets to Build to Workout Load and Box Height
1-3 Muscle Ups or 3-5 Ring Dips
5 Deadlifts
5 Box Jumps w/ Step Down
100m Jog
– Rest 60 to 90 Seconds b/t sets –

WOD

For time:
Ring Muscle Ups
20 Deadlifts
25 Box Jumps
1 Mile Run
25 Box Jumps
20 Deadlifts
Ring Muscle Ups