Skill-Based Movement Primer
Every 4 minutes, for 12 minutes (3 sets) for times:
20/15 Calories of Assault Bike
10 Alternating Bodyweight Lunges
30 Seconds of Kipping/Butterfly Pull-Up Practice
A.
In 10 reps or less, build to today’s heavy…
Front Squat x 1 rep
B.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps
Build over the course of the 4 sets. If flexibility in this exercise is tough, scale to a higher receiving position & do not add weight.
Every minute, on the minute, for 4 minutes (4 sets):
Muscle Clean x 2 reps
C.
Every 90 seconds, for 7:30 (5 sets):
Slow Pull Power Clean x 1 rep
*Set 1 = @ 70% of 1-RM Power Clean
*Sets 2-3 = @ 75% of 1-RM Power Clean
*Sets 4-5 = @ 78-80% of 1-RM Power Clean
D.
Three rounds for time of:
100 Foot Single-Arm Overhead Walking Lunge (50/35 lbs)
10 Burpee Pull-Ups
15 Kipping Handstand Push-Ups