400 m run
8 dips- stationary or dynamic
4- 6 reps each leg KB rack drop lunge https://www.youtube.com/watch?v=EjGByhYeO-Q
20- 30 sec hollow body hold
hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly
Ankle stretch x :30 each side- elevate the foot and stretch in a spiderman lunge
Lateral banded walks over 2 plates stacked- band goes around ankles. Step lateral onto plate and off plate 10 reps each side
Psoas march- band around the soles of the feet- hands on a bench- hips stay up off the bench and you march your knees up as high as they can go- stretching the band apart. x 10 reps each side
Slow Pull Power Clean + Power Clean + Hang Power Clean
*build load every minute
*slow pull should take :04 to move from the start position to the knees. Work on body position.
7:00 Time Cap with a partner
complete a 1 mile run- switch partners every 200m (out the garage door and around to the street and back into the door by the bikes)
max reps power cleans 135/95 or 115/75 or 95/65
team score= reps of power cleans plus extra bonus points for finishing the mile under the time cap. Example- team finishes run at 6:50, they receive 10 extra points (reps) added to their rep total from the cleans.
3 rds of 10 hollow rocks and 10 sec Superman hold