Warm-up
1:30/1:00/0:30 @ increasing pace of each
1) Air bike
2) SkiErg
+
1-2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
8 Scapula push-ups
2 Scapular swimmers (prone position)
1:00/side Front Rack mobility drill
+
Build to workout weight for power clean and jerk
* Practice a few sets of wall balls, sled push and bar-facing burpees between sets
+
@ workout weight
10/7 (cal) Air bike
10 Wall balls
10m DB walking lunge
10/7 (cal) Air bike
5-10 Chest-to-bar pull-ups
10m Burpee broad jumps