MOB: Full body mobility
WU: 3:00 jump rope.
R: Hang Power Clean. Air Squat. OTB Burpee.
S: Hang Power Clean: 15:00 to a heavy single.
C: 3 rounds. 3:00 work/:60 rest
3 Hang Power Cleans at 80% of day’s 1RM.
6 OTB Burpees (both feet over the bar at the same time)
9 Air Squats
Record total reps completed per round (Did you sustain intensity?)
LII: Weight of choice.
LI: Weight of choice. Step over okay. OTB Squat Thrust okay.
PWMOB: Pigeon Pose. Couch Stretch. Lax ball in C/S/B/G/Forearms.
Chisel:
S: 5 rounds: 5 KB Cleans per arm (or 10 KB swings) + :20 of double under practice. Rest 2:00.
C: 3 rounds. 3:00 work/:60 rest
3 KB hang cleans per arm (or 6 RKB swings)
6 OTB Burpees (both feet over the bar at the same time)
9 Air Squats
M2B:
S: Strength of choice. Jump rope optional.
C: 3 rounds. 3:00 work/:60 rest
7 RKB swings
7 squat thrusts
7 Air Squats