2 rounds as warm-up:
5-10 scap push-ups
:30 relaxed hang from bar
5/side single-leg prisoner good mornings, 3030
10:00 ground-to-overhead prep
For time w/a partner w/10:00 cap:
60 ground-to-overhead any way (snatch or clean & jerk), moderate up to 155/105
Every :60 for 15:00 (5 sets of each):
1st: 5 L-leg KB Romanian deadlift to leg lift
2nd: 5 R-leg KB Romanian deadlift to leg lift
3rd: 5-10 perfect push-ups, ring push-ups, or DB floor presses
5:00-10:00 coach-led mobility
Post results to comments.
SCHEDULE NOTICE: Happy New Year! We will only have a single class today @ 1030AM, see you all then!