A. Mobility & Warm-up
Every 3min. x 10 Rounds:
10/7 Cal Assault Bike
*3/2/1 Power Clean (climbing)
in Remaining Time…
*3 reps for rounds 1, 2, and 3
*2 reps for rounds 4, 5, and 6
*1 Rep max attempts for rounds 7-10
The scaled version of this today is just going to be working your form on the cleans. Just do 5 light reps every round instead of climbing.
These types of workouts always produce PR’s. Build up slow and make all the jumps you need to get you at those PR attempts at the end. You can go up every round or every other round. Do what makes you feel good.
C. Accessory Work
Metcon (No Measure)
1.) HSPU practice: 50 Strict, 100 Kipping, or 10min. of practice.
2.) 3 Rounds:
1min. regular plank with 45/25lb plate on back
1min. side plank with 15+lb DB in top hand
1min. side plank with 15+lb DB in top hand (other side)
3.) For Time: