MOB: Dynamic mobility.
WU: 200m run. 4 C2B pull-ups. 10 pushups. Review Hang Power Clean.
S: Hang Power Clean. 5×3@70% of your power clean 1RM. Rest 2:00 between efforts.
C: 12:00 Ascending ladder by 2’s.
4 Push Ups
4,6,200m; 6,8,200m; 8,10,200m; 10,12,200m; 12,14,200m; etc. How far can you get?
Option 1: Pullups
Option 2: Subs of choice.
PWMOB: Lax ball in C/S/B/Forearms. Stretch triceps, hip flexors, hamstrings and calves.
Advanced: 1 C2B + 1 bar muscle-up + 4 pushups + 200m run in round 1, 2 C2B + 2 bar muscle ups + 6 pushups + 200m run in round 2, 3 C2B + 3 bar muscle ups + 8 pushups + 200m run in round 3, etc.
Attitude Armor: Wear a weight vest 20/14