Warm-Up/Mobility
1:00 Machine Easy
:30/:30 Worlds Greatest Stretch
:30/:30 Broomstick Front Rack Stretch
:30/:30 Broomstick Staggered Good Morning
Specific Barbell Prep
Build over the Course of 3-4 sets performing Complex
Clean Grip Deadlift to the Hip
Clean High Pull
Hang Power Clean
2 Tap and Go Power Cleans
Weightlifting
Power Clean
8 min Running Clock
For Load:
Work to a Heavy Double
-then-
8 min Running Clock
For Time:
3 x 10 @ 75%
-rest 2:00 b/t sets-
% is Based on Heavy Double
The Double is touch and go. Note the 12 reps are done as singles at an RPE 9 pace each set.
Conditioning
For Time:
30 Double Under’s, 9 HSPU
30 Double Under’s, 12 HR Pushups
30 Double Under’s, 15 T2B
30 Double Under’s, 21 Burpees 2 Target
30 Double Under’s, 15 T2B
30 Double Under’s, 12 HR Pushups
30 Double Under’s, 9 HSPU
Scale.
60 Single Under’s
Coach will prescribe movement regressions
Overview / Goals / Stimulus / Objectives
Goal Time Domain: 12-14 minutes
Time Cap: 15 minutes
Primary Objective: Consistent/Unbroken Double Under’s
Secondary Objective: Finish each round in under 2 mins
Stimulus: Gymnastics/Bodyweight Conditioning
RPE: 8/10
