12.13.2018
Warm Up
| 2 rounds, 1:00 sec each : |
| Pigeon pose alternating |
| 30 sec HS Hold Top (30 sec rest) |
| Ext. Rotation (30sec/sides) |
| 30 sec HS Hold bottom* (30 sec rest) |
| Then : 2 rounds with empty barbell |
| 10 Hang Muscle clean |
| 10 Paused Front Squats |
Strength
| Weightlifting (CAP 15:00) Ex : 10-6-5-4-3-2-2-1-1.. |
| Work up to a challenging weight for Power Clean |
| NO misses, NO 1RM. Work on form, |
| Max 85-90% of 1RM. Then, go down in weight for |
| workout. |
Conditioning
| For Time (CAP 12:00) |
| RX: |
| 5 rounds |
| 10 Hand release push up |
| 5 Power Clean @115/75 |
| RX+: |
| 5 rounds |
| 5 Handstand push up (flat or deficit) |
| 5 Power Clean @165/115 |
Finisher
| Tabata Banded Plank |
| (use DBs to tie the band to it, band should be |
| on the low back) |
Recovery
4:00/ea (2/2)
| 1. Lat smash |
| 2. Single leg flexion |