Devices down challenge, PortComplete, 8am classes on Tuesday and Friday. That is all.
Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
15 air squats
10 push-ups
5 pull-ups
Mobility
CFP squat mobility
Strength
Back squat – 2 rounds of the following
1×5@80%
1×3@85%
1×1@90%
Warm up how you see fit, but build towards your 80%. Two rounds means you rest as little as you need to between the sets but take a big rest after your single. The first round is going to feel hard, but push through and stick to the percentages.
WOD
“Flight School”
15-12-9
Cals on rower
Power snatch (95/65#)(75/55#)
Rest 3:00
15-12-9
Cals AB
Clean and jerks
Really push the first 15-12-9 because there is a break in between. Order doesn’t necessarily matter. So you could start this one on a bike. But that doesn’t mean you can change the pairing. Really get after this one. WOD time is total time at the end including the rest.
