Primer
60 aerobic (last :10 harder effort)
2x
8/8 single arm kb hang muscle clean
8/8 hanging oblique raises
60 aerobic (last :10 harder effort)
Primer
2x
:90 aerobic
10/10 banded palof press with rotation
15 SL tib raise
15 calf raises
Primer 2x
Lateral banded walks rig length/back
5/5 reverse lunge
10 DB (light) ham curls
Primer to Core Work
3x
:60 bike/row/VC
6/6 kb pull through
6/6 Turkish sit up
6/6 L sit db press
Then
3x
8-10 rower pike ups
10/10 hanging oblique twists
5 sets:
A. 12 DB Power Cleans 50/35lbs
B. 8 single DB Box Step ups 50/35lbs 20/16"
C. 18/15 Cal Row
D. 8 DB Burpee 50/35lbs
E. 12 DB Thrusters 50/35lbs
rest / walk 2 mins
Set 1 - ABCDE
Set 2 - EDCBA
Oly
Every 1:15 x 6 Sets, (stay light to moderate work in positions)
complete this Positional Complex:
1 Segment Power Clean (2 sec hold below the knee)
1 Hang Clean Pull Below Knee
1 Hang Power Clean Below Knee
Primer
2x
2:00 row/bike/VC
15 band pull aparts (alt grips)
5 pike squats to walk out + 5/5 lateral lunges
Then Trunk Work
2x
Primer
2x
10 plate picks ups
5 trucker squats
20 Russian twists
20 banded rows from a squat position
10 ring rows + :10 hold at top (last rep only)