A. General
2 sets
60sec Bike or Row
60 seconds 90/90 Hip Switch
https://youtu.be/YxECcOkUCEY
30sec Air squats with pause at the bottom
B. Mobility
Banded hip flexor stretch
45sec/side
https://youtu.be/--KAVWwV7OY?t=34
C Activation
-3 Tempo Back Squats @4.2.X.1
-3/3 Reverse Back rack Lunges with 3 sec hold at the bottom*
-5/5 Cossack squats
*knee hovers 1" above the floor
TC: 18 minutes
Score: Weight
Scaling Options
Beginner
5 x 3 @ tempo
Intermediate & Perform
As written
4 x
2 mins AMRAPs
15/12 Cal Bike/Row
Max Clean & Jerk 185/135 lbs
Rest 2 minutes
RX+ 225/155 lbs
TC: 16 Min
Score: Total Reps
KG: 84/60
Beginner:
12/10 Cal Bike/Row
Max Clean @65/45 lbs
Intermediate
Max Clean & Jerk @135/95 lbs
Perform
15/12 Cal Assault bike
Max Clean & Jerk @225/155 lbs
Accumulate
1 min in an L sit
3 mins in a Sandbag bear hug
5 mins in an elbow plank
Partition as needed