am:
A. 500m Row x 3; rest = 1 rd of “cindy” @ hard effort pace here on the rows, wake that body up
B. 3 rds
3 Muscle Ups
12 wall balls
20 Double Unders
rest 1 min between Rds
C. :20 sprint on Bike x 6; rest 3 min between
D. Some mobility and static stretching for positional pieces later today
PM:
A. 15.3 (full break down, thoughts, recommendations, tips tricks etc…On the PBP private group on FB)
rest for a few, recovery
B. EMOM x 10
2-3 TnG Power Cleans ; starting at 75% and ascending. Footwork is important here, stay smooth, no starfish BS – focus on speed and footwork , climb accordingly
C. Deficit Deadlift – 3×3 @80-83%
D. Cool Down / Recovery work; athlete specific