30 Minutes Alternating OTM
30 Double Under
15s/side Side Plank
3 TnG Power Clean + Power Jerk - light and snappy weight.
Rest as needed
A: Take 10 Minutes to Build to a max Thruster Double
B: Immediately after A Take the following 10 minutes to build to a max front squat double building from Thruster weight
*Keep posture solid. Stop before you go into rounding upper back.
Mobility work to help front rack position - 10-20 minutes
Muscle up practice - 10 min
A: Assault Bike Sprints - 20s x 4; rest 5 - Power. If power drops stop. If you’re way off start over.
B: Row 500m x 10 - Aerobic - @consistent pacing
A: Press in Snatch - 3 x 5 sets
B: Back Squat - 80-85% x 1 x 3 sets
C: Push Press - 75-80% x 3 x 6 OT90s
30s - Burpee
30s - Double Under
30s - Assault Bike for Cals
*increase pace every 5 minutes
A: Assault Bike - 25 Cals x 6; rest 2
Stretch/Roll - open prep