A. WARM UP
Easy Shuttle Run 3 Rounds or Row 250/200 Meter or Bike 10/7
10 Hip Hinge
10 Hollow Rock
Moderate Shuttle Run 3 Rounds or Row 250/200 Meter
or Bike 10/7
10 Hip Hinge
10 Hollow Rock
https://www.youtube.com/watch?v=q0PEM5gTu6UScoring: Not Scored
B. MOBILITY
Forearms Stretch : 20 Sec
Active Twisted Cross : 20 Sec
Front Rack Stretch : 20 Sec
PVC Pass Through: 20 Sec
https://www.youtube.com/watch?v=qyEM1zyqoaYScoring: Not Scored
C. Power Clean
Every 1.30 Min x 6 (Build weight)
6 Power Clean
https://www.youtube.com/watch?v=KwYJTpQ_x5AScoring: Not Scored
D. "Heavy Machinery"
5 Rounds For Reps:
1 Minute Max Cal Bike/Row or Round Shuttle
1 Minute Max Power Cleans (135/95)
1 Minute Max Burpees
1 Minute Rest
https://www.youtube.com/watch?v=auBLPXO8FwwScoring: Not Scored