Warm up: CFWU x 2, PVC Pass thru, Pre-mobility: Ball overhead rib mobilization
Health and Fitness
A. Every minute, on the minute, for 21 minutes:
Minute 1 – Push Press x 6-8 reps
Minute 2 – Pull ups (if you cannot do pull ups then 3-5 negatives) x 4-8 reps
Minute 3 – L-sit progression x 1.1.1 (1 = 5s in position, . = Rest 10s) rest 10s between each 5s interval
B. Complete as many reps as possible in 3 minutes:
Burpee Box Jump-Overs (24″/20″)
rest 3 min
AMRAP in 3 minutes:
DB Shoulder to overhead
Classic:
A. Every minute, on the minute, for 21 minutes:
Minute 1 – Push Press x 3 reps – Suggested loading – 80-85%
Minute 2 – Pull ups on Rings (if you cannot do pull ups then 3-5 negatives) x 4-8 reps (aim to hold false grip)
Minute 3 – L-sit progression x 1.1.1 (1 = 5s in position, . = Rest 10s) rest 10s between each 5s interval
B. Complete as many reps as possible in 4 minutes:
1 Power Snatch (95/65)
1 Overhead Squat
2 Power snatch
2 overhead squats
.
.
Continue this way for 4 min, increasing reps.
rest 4 min
AMRAP in 3 minutes:
1 Power Clean
1 Shoulder to overhead (135/95)
2 Power cleans
2 Shoulder to overhead
*Continue the same was as the first AMRAP
D. Mobility = T-spine smash, banded bully