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Dynamic Warm-Up – Mobility
1 Squat Clean + 2 Front Squats +3 Jerks
AHAFA (as heavy as form allows)
Start around 60% and increase by 5-15 lbs each set.
Alternate with a partner. Partner 1 does the full 15-12-9, then partner 2. Partner 1 does 12-9-6, etc. Hint: a gentleman would let the lady go first. Partner 2 gets less rest.
Cal bike (women do 12-10-8)
Thruster 75/55 55/35 35/15
Cal bike (women do 9-7-5)
9-6-3 (women do 7-5-3)
C. Above and Beyond:
C alternate for 4 sets
C1 supine grip supine row, AMRAP @1111
(Use the adjustable pull up bar)
C2 single leg DL 8-10 each leg @2020
D rotate for 3-5 rounds
D1 top of ring hold max time for quality, minus 5 seconds. This is a ‘go by feel’. When you think your form would break down in 5 seconds is when you stop.
D2 couch stretch 1 minute each leg
D3 bottom of dip hold max time for quality, minus 5 seconds
D4 5 UB Turkish get up each arm, for quality then weight