Mobilize, then:
One set of:
Leg Lift Over Object x 5 passes each direction (sit with your back against the wall and legs straight. Place a small object, about 6” high, on the floor. Keeping your leg straight, lift the leg and clear the object)
Copenhagen Side Plank with Hip Abduction x 5-8 reps
Floor Slides x 10 reps
A.
Build to today’s 2-RM…
One and a Quarter Front Squat
B.
Every 2 minutes, for 16 minutes (8 sets):
1 Clean Lift-Off + 1 Power Clean & Jerk
For the clean lift-offs, lift the barbell to your mid-patella and pause for 2 seconds, then return the barbell to the ground. Build over the course of the 8 sets to something heavy for today.
C.
Every 3 minutes for 12 minutes (4 sets):
20/15 Calorie Bike Erg or Row
12 Thrusters (115/75 lbs)
At the 15 minute mark. . .
For time:
30/22 Calorie Assault Bike
20 Burpee Pull-Ups
15/12 Ring Muscle-Ups