A. TnG Clean and Jerk to heavy 5 rep for the day
* 15 min to climb
B. EMOM x 18
Minute 1: 15/12 cal row
Minute 2: 15 burpees over rower
* As this proceeds. Modify accordingly. For some, increasing numbers is do-able, relative to their capacity. For others, these numbers may need to be modified lower. The target will always be 15/15; even if shorter durations and building upon.
1. Accumulate 3 min in Handstand – (freestanding preferably, not walking around. Partner spotting as modification and wall if need be.
2. L-sit – accumulate 3 minutes ; any variations athlete chooses
3. 5 rds NFT, 20 banded scap squeezes, 10 ring dips, 10 alt db hammer curls , 10 hang scap squeeze, 15 pvc dislocates
4. kB chest / shoulder stretch (lay on back, one arm locked out in bench position and rotate body to belly keeping KB up, stretching chest.
5. Crossover symmetry