Spend 2 minutes in Z1
Then, 3 rounds
10 wall balls
10 wall ball sit-ups
10 push-ups w/feet on wall ball
Clean prep – spiderman, hurdler, sitting hamstring stretch
Also work on ankle, wrist and front rack mobility
Hang power clean – find a 3RM
*footwork and technique will be key here, especially if you want to hit +80%.
15 ring dips
30 weighted sit-ups
Weighted sit-ups are with weight held tight to the chest. Use a DB, slam ball or plate (30/20#) would be the Rx, all else should scale. Mind the length of the row, very different distance.
A1. Seated SA DB strict press – 4x8e
A2. Bent over rows – 4x8e
*DB’s or KB’s, make ‘em heavy