Coach Brennan, getting it done!!!
Warm up: CrossFit Warmup x 2
Pre-Mobility: Posterior Chain banded floss, Overhead rib mobilization
Health and Fitness
A. 3 sets
A1. Deadlift x 4-6 reps, rest 60s
A2. Hollow holds x30s, rest 60s
B. For max reps:
3 Minutes of Assault Bike (for calories)
Rest 2 minutes
3 Minutes of Burpee Box Jumps
Classic:
A. Every 2 minutes, for 8 minutes (4 sets):
Hang Power Clean x 3 reps
immediately followed by…
Every 2 minutes, for 8 minutes (4 sets):
Clean x 2 reps
(If you are doing the open on Saturday then keep the weight light but work on the movement)
B.For max reps:
3 Minutes of Assault Bike (for calories)
Rest 2 minutes
3 Minutes of Burpee box jumps
Mobility of choice