“Next time we receive feedback, let’s listen. If you’re formulating a response you’re not listening.”
Primer: 4 Row or Bike +
20s Deadhang + 5-7 Scap Pull Ups
30s Walk Outs
30s Deadbugs
30s Pausing Glute Bridges
Barbell Warm Up
Strength: 5×2
Hang Power Clean + Power Clean
“Nowhere Fast”
27 C2BPU
21 T2B
15 Power Cleans
RX 1-5 @ 165/115 | 6-10 @ 185/135 | 11-15 @ 205/145
Performance C2B | T2B | Power Cleans @ 165/115
Fitness 27 Pull Ups | 21 Knee’s to Elbows | Power Cleans @ 135/95
Fitness Light 27 Jumping Pull Ups | 21 Knee’s to Chest | Power Cleans @ 95/65
Bonus:
Gymnastics: 40% Max RMU | 50% Max RMU | 60% Max RMU | 50% Max RMU | 40% Max RMU
1 Minute Light Bike Before each set.
*If you don’t have Ring Muscle Ups Get 6 Strict C2B + 6 Ring Dips then Bike for a minute (scale according to improve your pull ups / dip game.
21-18-15-12 – Cal Ski Erg and GHDSU