Warm up: 3 rounds at an easy pace 200m Jog, CF warm upPre-mobility: Hanging T-spine Mobilization 2x30s
Health and Fitness
A. A. 3 sets:
A1. Deadlift x 6-8 reps, rest 45ss
A2. Weighted Sit ups x 10, rest 45s
A3. Step ups x 20 steps, rest 45s
B. 6 RFT:
200m run outside or 10 rig length sprints
10 kb swings 55/35lb
— 1 min rest —
Classic:
A. Clean complex
Clean Deadlift + clean pull
Complete 5 complexes, ascending in weight
rest 2 min between sets
B. 6 RFT:
200m run outside or 10 rig length sprints
10 kb swings 55/35lb
— 1 min rest —
D. Mobility = Foam Roll Legs