1.) Hot Stuff
5 rounds
1 Rope Climb
10 Box Overs 24/20″
1 Rope Climb
15 GHD Sit-ups
1 Rope Climb
20 Air Squat
2.) Shoulder mobility lecture and lab
Extra credit:
1.) Complex of Power Clean + Power Jerk: 2 x 1 75% (of PC), 4 x 1 80%
2.) Power Snatch – 2 x 2 75%, 4 x 1 80%
3.) Clean Pull – 2 x 2 95% (of clean) , 2 x 2 100%
4.) Tabata
Hollow Rock
Superman
Note: 8 rounds of 20 sec work 10 sec rest, complete hollow rock first then entire 8 rounds of superman
5.) 5 minutes ME Assault Bike cal
Note: the goal is to hold mph, watts or whatever you use to keep your pace, at a slightly uncomfortable pace for 5 minutes, record cals
Rest 3 minutes
then Ass Bike 45 seconds chill pace followed by 15 seconds of black out sprint until total cals accumulated in part 1 is reached
