A1. Hang Power Clean x 3 heavy reps
A2. Seated Box jump, drop top into triple bounding forward.
* Seated box jump. Then, step off objected into bounding forward 3x. Ideally, over 3 PVC’s etc, or other objects.
x 4 working sets with HPC (heavy – relative to the day)
A. Bike / Ski
30 / 24 cal bike
20 / 15 cal Ski
10 Deficit Kipping HSPU
* Starting target for higher level could be 4.5/3” and ascending. Folks who are capable can work towards or do pbars even. Push the gymasntfics piece, but unbroken for all sets is the target. The bike / ski is the focus of there rounds
Rest 3 minutes x 5 sets
1. Incline Bench DB Rows x 12-15 reps x 5 sets (bench set up in incline position, chest/belly ON bench and do DB rows in this position – 2db’s at a time)
2. Bar on back snatch grip width; Weighted Back Extension x 10 reps x 4 sets – on 10th rep, :10 hold parallel to floor
3. Banded Thoracic Work x 12-15 reps x 4 sets each side
4. Banded Dead bugs x 15 reps each side x 4 sets
5. Banded plank hold side walk x 10’ each direction x 4 sets each way
6. 3 rds , 10 kang squats + :20-:30 HS wall Hold + 10 kb windmills each side