Nightmare on Production Drive Warmup

200m jog

30 single under

  • 2min banded straight arm in external rotation
  • 10 pvc passthrough
  • 10 spiderman (5 each side)
  • 10 overhead squat with pvc
  • 3 rounds
    • 3 power snatch w/ empty bar
    • 4 box step ups
    • 3 push press w/ empty bar
  • Build to working weight
  • Primer (at working weight and box height)
    • 20 DU/30 SU
    • 4 power snatch
    • 4 box jump over
    • 4 push press
  • Stay warm until your heat. Hop on a bike or rower at a EASY L1 pace, walk nervously around the gym, or do some light active stretching. Keep warm without adding any excessive fatigue.