3 rounds as warm-up:
5/side single-leg glute bridges
5/side 1-arm DB hang clean & jerk w/:01 pause overhead
3 standing broad jumps – sub-maximal throughout
10:00 to build to a moderate/tough complex of 1 power clean + 1 hang power clean + 1 front squat
+
2:00 rest
+
For reps w/a partner on a 18:00 running clock:
AMRAP in 6:00 strict pull-ups
AMRAP in 6:00 wall balls
AMRAP in 6:00 double-unders
*partners trade off every :30, if working solo you’ll work for :30 followed by :30 rest
5:00-10:00 mobility work – coach-led
Post results to comments.
SCHEDULE NOTICE: no 6AM class today, but all else is normal (so 1030/430/530/630)