High Hang Cleans
2 – 2 – 2 – 2 – 2
Ascending. Squat or power should be dependent upon load. If it gets heavy enough, you’ll need to squat underneath it. Yep, it’s that simple!
10 – 8 – 6 – 4 – 2
RX – 95/65
Transitions. Transitions. Transitions.
2 Attempts at a Max Effort 500m Row
You’ll know this is a true max effort if you cannot possibly/do not want to row anymore once the wheel counts down to zero. You should have to rest 3-5 minutes before making a second attempti (if you decide you can do better than the first).
Front Rack Mobility work/Thoracic Smashing
Scapula Lacrosse Ball Smashing (trying to get under the scap – think chicken wing!)