3 rounds easy:
6 light band passthroughs
6 prisoner Kang squats
12 band pull-aparts
12 scap push-ups
Every :90 for 22:30 (5 sets of each):
1st: 3 power cleans + 3 front squats @ the top of the 3rd clean
2nd: 6-9 DB Z presses
3rd: 3-9 unbroken strict pull-ups – band-assist as needed to ensure at least 3 unbroken
+
5 sets:
:45 row/bike/ski easy
:15 row/bike/ski all-out
:60 walk rest
+
5:00-10:00 coach-led mobility work
Post results to comments.
SCHEDULE NOTICE:
tomorrow (12.24): 1030 class only
Wednesday (12.25): closed
Thursday (12.26): no 6AM, but normal schedule resumes with our 1030 class