2 rounds easy:
5 v-ups
10 scap push-ups
15 air squats
10:00 to build to a challenging squat clean (or 1 power clean + 1 front squat)
+
Every :60 for 12:00 (4 sets of each):
1st: 5-10 strict pull-ups – weight or band assist to make that rep range challenging across all sets
2nd: 15m DB @ shoulders walking lunges
3rd: :30 bike or row – increase effort each set
+
For time:
30 burpees w/2-hand touch to target 6+” above standing reach
+
5:00-10:00 mobility work – coach-led
Post results to comments.
A. 105-125-145-155-165-175-185.
B. 10 strict, 35# dumbbells, assault bike
C. 1:15