Focus: Cossack Squats, Lat/tricep mobility, Front rack and wrist stretches, side body openers
3 rds: Continuous Mvmt (empty barbell) 10 BB Good Morning 5 Muscle Clean 5 Tall Clean 5 Front Squat
1. 1 Clean + 1 Hang Clean + 2 Front Squats - Every 2 minutes x 7 sets. Start @ 60%+ of 1RM Clean and climb on feel. 2. Bent Over Rows - 4 x 8 reps, no momentum! Make these reps completely strict, don't sacrifice for heavier weight.
1. 10 - 1 Reps Cal Ski Erg 1 Bear Complex at the end of each round @ 155/105 (Bear Complex = Power Clean + Front Squat + Push Jerk + Back Squat + BTN Push Jerk = 1 Rep)
2. "Flight Simulator" (5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-25-10-5 Double Unders. Reps have to be performed unbroken and must stop deliberately after each round. If you trip, you must redo the round. Make sure you are ready for that next round!
4x500m row intervals Rest Ratio is 1:1 Maintain consistency with a 2-3 second difference