Mobilize, then:
Accumulate 300 Meter Walk doing the following:
Take a deep breathe and ONLY walk on the exhale. Stop your walk and take another deep breathe then walk as you exhale through the nose. Continue this until you accumulate 300 meters.
A.
Build to todays Heavy Clean & Jerk in 15 minutes and then. . .
Every minute on the minute for 4 minutes:
Clean & Jerk @ 80-85% of todays max
B.
35-49:
Complete as many rounds and reps as possible in 25 minutes of:
1 Legless Rope Climb/2 Rope Climbs (alternate each round)
400 Meter Run
20 Single Dumbbell Box Step Overs (50/35lbs to 24/20″)
50-54:
Complete as many rounds and reps as possible in 25 minutes of:
2 Rope Climbs
400 Meter Run
20 Single Dumbbell Box Step Overs (50/35lbs to 24/20″)
55+:
Complete as many rounds and reps as possible in 25 minutes of:
2 Rope Climbs
400 Meter Run
20 Single Dumbbell Box Step Overs (35/20lbs to 24/20″)
Scaling Options for Rope Climbs:
4 Towel Pull-Ups for every Rope Climb
Rope Pull-Up Options from Floor
C.
One-Two sets of:
Hollow Body Bounce x 60 reps
Straight Body Ceiling-reaching Crunches x 10 reps
Tuck Rock to Tuck Sit x 10 reps
Hollow Body Side-to-side Rocks x 10 reps
Hand Plank Arch/Hollow x 10 reps
Limbo Twist x 10 reps
Rest as needed