- 2:00 Machine of Choice
- 5E World’s Greatest Stretch
- 8 Push-Up w/Alternating Toe Touch
- 12E Deadbug
Then, perform 3 rounds of the following:
- 5E Front Rack Elbow Rotations
- 3 Hang Muscle Cleans (2nd/3rd Rounds: Hang Power Cleans)
- 3 Push Press (2nd/3rd Rounds: Push Jerk)
A) Every 1:30 for 6:00 (4 Sets)
- 7 Hang Power Clean + 7 Shoulder to Overhead (135/95)
B) Every 1:15 for 5:00 (4 Sets)
- 5 Hang Power Clean + 5 Shoulder to Overhead (155/105)
C) Every 1:00 for 4:00 (4 Sets)
- 3 Hang Power Clean + 3 Shoulder to Overhead (175/115)
*Level 4: RX+ 185/125 on last set
* Level 3: RX
* Level 2: Barbell (115/85 - 135/95 - 155/105)
* Level 1: Barbell (95/65 - 115/85 - 135/95)
* Athlete Notes: These are to be treated as unbroken barbell complexes. The goal is to not drop the barbell and perform these in a smooth fashion, not having to pause between reps. If this is not possible, drop weight so that you can do this. Score is rounds completed at your particular scaling option. If you had to drop weight at any point, record in the notes section. Example: If I complete all rounds of A+B but scale to 165/115 for Part C I completed 8 Rounds RX then record weight adjustment in notes.
- 800M Run
- 20/15 Calorie ECHO Bike
- 200 Double Unders
* Level 2: 100 Double Unders
* Level 1: 200 Single Unders
* Goal: <15:00, Time Cap: 18:00
* Athlete Notes: Move on your run at your 1-Mile Pace or slightly slower to prepare for biking and your double unders. Go into this thinking of coming out the back end of this workout faster than you started.
Minute 1: :45 Standing Straddle
Minute 2: :20E Lizard + Half Kneeling Hamstring (R)
Minute 3: :20E Lizard + Half Kneeling Hamstring (L)