Then for 3 mins cycle through:
15 Down Ups
50 Singles
1 min Row
Then for 3 mins cycle through:
10 Banded Hip Thrusts
10 Banded Lateral Walks
10 Banded Front Squats
Then go to Technical Focus
The goal is to work the pull under first. Bring the bar in the power position (higher than high thighs), call the go and ask them to pull under as fast as possible.
Then in the Squat Clean start the barbell below knees, call 3 secs up into the power position and pull. They should receive the bar in the bottom and bring it up, instead of receiving, then GOING DOWN & GOING UP. Watch for this!
30-20-10 / 24-14-6 Cal Row or 22-15-8 / 15-10-5 Cal Assault Bike
21-15-9 Wall Balls (30/20)
Rest 3 mins
AQAP complete:
45 Wall Balls (30/20)
45/32 Cal Row or 35/24 Cal Assault Bike
Test your endurance on the second set of Wall Balls. Don’t over strategize and go get those hard reps! Row/Bike with what you have remaining in the first 10 calories and finish with a good sprint in your last 10 calories. Let’s go!!!
Complete the following on the Ski Erg or Assault Bike:
50-40-30-20-10-10-20-30-40-50
Rest 1:1
Complete 3 sets of:
1 min Feet Elevated Ring Front Plank
1 min/side Weighted Side Plank
8-12 GHD Raises
Rest 2 mins
3-2-1-3-2-1
3 at 75% – 2 at 80% – 1 at 85% – 3 at 80% – 2 at 85% – 1 at 90%
This can be scaled as follows:
6-8 DB Squat Cleans each set