Congrats to Juan on his first Unbroken Grace
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A. 10 min bike @80%
B. 5-7 min of dynamic work *arhletws focus
C. :15 second bike sprint x 6; rest 2:30
* *in 2:30 – prep for below aerobic warmup workout – sustainable pace start to finish
D. Prep work / Activation for Metcon
Conditioning:
3 rds – sustainable start to finish is goal
750m row
21 wall
21 kb swings 53/35
15 ghd sit-ups
15 box jumps 24/20 * step down
9 power snatch 115/83
9 strict ring dips
Weightlifting :
Emom x 10
2 hang power cleans + 2 hang squats cleans – each min OTM x 10 min
*start approx 60%. Ascending ; focus = no misses
BECOMPLETE:
A. 5 rds – NFT
50′ heavy sled push
1 pegboard climb
B. 4 x 10 hamstring band pull sets
C. Crossover symmetry + additional scAp work