We will have Wednesday programming this week, because of the short week, if you feel so inclined?!
Mobilize, then:
2 sets:
20 banded monster walks
20 lateral walks (banded)
:30 sec plank hold on rings
5 box jumps
A.
Every 2 minutes, for 12 minutes (6 sets):
Slow pull clean x 1 rep
*Set 1 = @ 65% of 1-RM Clean
*Set 2 = @ 70% of 1-RM Clean
*Set 3 = @ 75% of 1-RM Clean
*Set 4 = @ 80% of 1-RM Clean
*Sets 5-6 = @ 83% of 1-RM Clean
(It is a regular squat clean, but, the pull from the ground to low thigh will be done at half speed. Once you get to low thigh- you can execute the extension at full speed.)
B. 20 sets:
:30 sec assault bike at 80% of perceived exertion
*note total cals
C. 3 sets:
10 line suitcase carry left (heavy)
6-10 dips @4011
10 line suitcase carry right
10 band pull-a-parts