1. Movement Prep/ActivationHip Halo Warm Up-into-3 Sets:100m Run (Or 6x50ft Shuttle Run)5 Up Downs10 Alternating Hang Clean and Jerks 5 Back Squats (build across sets)2. Strength PrepBack Squat:- Establish an 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of the original 6RM.3. Workout Prep1 set:100m Run (workout pace)5/4 Calorie Row2 Single Arm Devils Press
Back Squat:- Establish an 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of the original 6RM.
18 CAP
Partition Anyhow
50 Push Ups
75/50 Cal Ski
50 Sit Ups | Rx+ GHD
75/50 Cal Bike
50 Pull Ups | Rx+ BMU
RX800m Run-at 8:00-30/24 Calorie Row30 Single Arm Alternating Devil Press (35/25)30/24 Calorie Row-at 16:00-800m Run
RX+50/35 Dumbbell
Run = 5 CAP (Scale by selecting distance that can reasonably be completed within the CAP)
Workout = 8 CAP
5 Sled Push/Pull (3/2/1)
Better Press = Better Burpees