THE MOBILITY
THE WARM-UP
During Board Explanation
Leg Swings Front to Back
CLEAN WARM-UP
THE STRENGTH
Every :30-:45 for 5:00
* Only with empty barbell
Then Every 1:15 for 7:00
Then
6 Rounds on a 4:00 Loop
1 Clean every :30 x 3
*You will do one clean at the start, rest the remainder, one on the :30, rest the remainder, and another clean at the 1:00
1:00-1:30 Monostructural Machine
Rest Remainder of 4:00
THE MET-CON
6 Rounds on a 2:00 Loop of:
:45 Max calorie Row
Max STOH in time remaining (Push Jerk or Push-Press)
