A. q(2:00) x 7
Sets 1-2: 3 PCJ @ 60-65%
Sets 3-6: 2 PCJ @ 70-85%
Set 7: 3 PCJ @ 60%
*athletes learning the clean movement can complete these reps from the hang position
B. AMRAP [7]
3-7 RMU, BMU or sPU
21/16 Machine Cals
*target 4-5 rounds
*pick a RMU number and hold it for all rounds
*push the pace on the cals
C. 2:00 Single Leg Forward Fold L/R
2:00 Child Pose
2:00 Butcher Block Stretch
2:00 Thoracic Spine Foam Rolling
1:00 Supine Lower Back Rotation L/R
A. T(2-3), 5 RFT [40]
Bike 1600m + Ski 800m (2PW, switch anytime)
14-20 Burpees (1PW, switch anytime)
Synchronized ‘Carry’ (SB or 2xKB or Sled push) 2 Gym lengths
B. T(4-6), [6]: Team L-sit (1 person must be holding L-sit or HH at all times)
A. q(1:00) x 30
Min1: 50-75 DU
Min2: 12 DB Box step-ups
Min3: 75’ HS walk or 20-40sec HS Hold
Min4: Max rep WB or AS
Min5: REST
*challenge yourself to hang on to the WB for the full 60sec
B. q(2:30) x 5
8 seated DB Press
10L/10R single arm DB Overhead Triceps Extensions
