Banded Perfect Stretch x 60s ea side
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SKILL-BASED MOVE PRIMER
Every 3m x 3 (9m):
20 Cal Bike (15)
5 BB Back Squats w/ 2s Pause at Bottom
7 Down-Ups (Burpee w/o jump)
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FRONT SQUAT WORK
Every 2m x 6 (12m):
2 x 1 1/4 Front Squat
*start at 65% 1-RM & build appropriately
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CLEAN PRIMER
Every 90s x 4:
5 x Sotts Press
into...
EMOM x 4:
2 x Tall Cleans
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SLOW PULL PWR CLEAN
EMOM x 8:
1 x Slow Pull Power Clean
1-4 = 65%
5-8 = 70-75%
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LUNG CAPACITY
For Time:
60 Burpees to a 12" target
40 Thrusters (95/65)
20/15 Cal Bike
E.Moon ~ 2:10-1:59-1:52 / 115-125-135-145-150-155 / PVC / ??? / 10:26
Z. Wendt ~ 1:58-1:53-1:44 / 235-255-275-295-315-335 / 45-55-65-75/95-105-115-125 / ??? / 9:48
tb ~ 2:07-2:11-2:01 / 185-205-225-235-245-255* / 45-55-65-75/95-105-115-125 / SPPC = 165-165-165-165-175-185-185-185 / 13:14
LC
60 @ 5:42 (15@58s / 30@2:15 / 45@3:45 / 60@5:42)
8 -- 8 @ 7:20
6 -- 6 --- 6 -- 6 @ 11:27
1:37 Bike...
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