3 sets as warm-up:
15 single-unders
15 double-unders (or 15 more single-unders)
10 light Russian kettlebell swings
:10 side star plank
On a running 30:00 clock:
15:00 to build to a challenging deadlift triple, must release hands from bar at the bottom of each rep (so cannot touch-and-go)
5:00 rest
10:00 @ 80% effort – emphasis on quality reps, full/clear ROM, and efficiency:
10 DB power cleans
10 perfect push-ups
20 sit-ups w/fingers touching temples throughout
10 perfect push-ups
40 double-unders
10 perfect push-ups
*push-ups should turn into the main limiter here from most, keep them perfect from a ROM and positional standpoint throughout w/no snaking or break at the hips
+
5:00-10:00 coach-led mobility
Post results to comments.
A. 265
B. 2 + 50