Warm-up:
Individual…
Pigeon Stretch
Downward Dog
Group…
Coaches Choice….
Strength and Skill:
Every 2 minutes, for 16 minutes (8 sets) of:
Power Clean x 1.1.1
(rest 4-5 seconds between singles)
Suggested loading by set (by %): 60, 65, 70, 75, 80, 82, 84, 86
Fitness:
AMRAP 15:
5 Strict Pull-ups
10 Single Dumbbell Hang Clean and Jerks
15 AbMat Sit-ups
Performance:
AMRAP 15:
5 Strict Pull-ups
10 Single Dumbbell Hang Clean and Jerks (50/35)
15 AbMat Sit-ups
Mobility:
Mash Lats on roller
LAX to feet and traps
Roll Posterior
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