Mobilize, then:
Two sets of:
10 Calorie Assault Bike
Duck Walk x 25′
5 Deep Squat Progressions
A.
Take 15 minutes to build to today’s 2-RM…
Pause Front Squat @ 33X1
Please adhere to the tempo – 3 second descent, and a 3 second pause in the bottom position. Your load will be reduced but focus on adhering to the tempo.
B.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean x 1.1 @ 65-75%
(drop the barbell between reps, but don’t take more than 10 seconds between your first and second power clean)
C.
Every 3 minutes, for 15 minutes, complete:
20/15 Calorie Bike Erg or Row
8 Thrusters 115/75