It starts with a vision…
MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.
WU: 5 dips. 5 pullups. 5 BB hang power cleans. 5 BB Push Presses.
REVIEW: Dips. Pullups. Power Cleans. Push Press.
S: Push Press. 5-5-5-5-5
C: AMRAP in 12:00. Ascending Ladder. ARE YOU BETTER THAN LAST WEEK?
1 ring dip
1 power clean 155/105
(2,2,2 3,3,3 4,4,4… and so on until time is up. Record total reps of each movement)
LII: Dip sub of choice. Pullup sub of choice. Weight of choice.
LI: Dip sub of choice. Pullup sub of choice. Weight of choice. Hang power cleans okay.
PWMOB: Lax ball in C/S/B/G/Forearms. Stretch Hamstrings and triceps. Stretch chest and shoulders.
Advanced: Ascending Ladder. 1 muscle up. 1 power clean.
Endurance: 115/75 is rx’d
The Mar: 5 sit to stands